Rower Tech

WOD:

WOD 1

500M Row
40 – Air Squats
30 – Ab Mat Sit Ups
20 – Push Ups (hands off deck)
10 – Pull Ups

This is an I AM RX CHALLENGE WOD so bring your A game!!!

The post WOD – 25MAY13 appeared first on CrossFit 24.

3 rep max Deadlift

WOD:

21-15-9

Deadlift (75% of 1 rep max)
Chest to Bar Pull Ups

The post WOD – 24MAY13 appeared first on CrossFit 24.

3 rep max Overhead Squat

WOD:

4 rounds for time

400m run
10 Overhead Squats (135/95)

The post WOD – 23MAY13 appeared first on CrossFit 24.

Max unbroken pull ups

WOD:

1 mile run
100 air squats at 1/2 mile mark

The post WOD – 22MAY13 appeared first on CrossFit 24.

Handstand Push up

WOD:

20 min AMRAP

15 – Pull ups
10 – Pistols
5 – Handstand Push ups

The post WOD – 21MAY13 appeared first on CrossFit 24.

Clean & Jerk 1 rep max

WOD:

10 min AMRAP

1 – round of Cindy
3 – Clean & Jerks (165/115)

***Cindy: 5 pull ups, 10 push ups, 15 air squats

The post WOD – 20MAY13 appeared first on CrossFit 24.

Wall Ball

WOD:

10,9,8,7,6,5,4,3,2,1

Wall Ball
Burpee

If you complete the WOD in under 6 min, go back up the ladder
If you don’t complete the WOD in 6 min, you do 100 more wall balls

The post WOD – 18MAY13 appeared first on CrossFit 24.

Rope Climb

WOD:

5 rounds for time

20 – Knees to Elbows
20 – Jumping Lunges
20 – Push ups
1 – Rope Climb

The post WOD – 17MAY13 appeared first on CrossFit 24.

1 Rep Max Front Squat

WOD:

12 min AMRAP

5 – Pull-ups (Chest to Bar)
10 – Front Squats (135/95)
20 – Mountain Climbers

The post WOD – 16MAY13 appeared first on CrossFit 24.

Double Under Progression

WOD:

5 rounds for time

21 – KB swings (70/44)
21 – Sit-ups
21 – Double Unders

The post WOD – 15MAY13 appeared first on CrossFit 24.