WOD – 21JUL14

Price Change Postcard

Skill:

Mobility

WOD:

For Time:

10 rds
5 – Pull Ups
5 – Push Ups

then

5 rds
10 – Wall Ball Sit Ups
10 – PVC Back Ext.

then

2 rds
25 – Wall Balls (20/14) 10 ft
25 – Box Jumps (24/20)

Post your results to the Whiteboard.

WOD – 15JUL14

CrossFit24Logo

Skill:

Tabata Plank

WOD:

AMRAP

3 min AMRAP

Row – For CALs

rest 3 min

3 min AMRAP

10 – KB Swings (1.5/1)
10 – Box Jumps

rest 3 min

3 min AMRAP

10 – Wall Balls (20/14) 10ft
10 – Double Unders

Score = total reps + CALs

Post your results to the Whiteboard.

WOD – 10JUL14

19JAN13

Skill:

Clean & Jerk Technique

WOD:

3 Rounds

Clean & Jerk Ladder

50 sec AMRAP, 10 Sec Rest/Trasition

55/65/75/85/95/105/115/125/135/155/165/185

When you complete the ladder or can no longer advance start over from the beginning
Score = weight x reps

Post your results to the Whiteboard.

WOD – 03JUL14

Coach Bass Rowing

Skill:

3 Pull Max Watt Row

WOD:

For Time

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

200m – Row (only 1 per round)
Burpees

then

For Time

10-9-8-7-6-5-4-3-2-1
KB Swing (1.5/1)
Wall Balls (20/14)

Split the Class in half. One group does the 1st WOD and the other does the 2nd WOD. THEN SWITCH!!

Post your results to the Whiteboard.

WOD – 01JUL14

CrossFit 24 Pull Ups

Skill:

Running Tech

WOD:

20 min AMRAP

Teams of two Cindy

1 team member does Cindy while the other member runs to the mail box and back. Each partner picks up where the other left off. Total rds equals score.

Post your results to the Whiteboard.