WOD – 21MAY15

Bryan I

Skill:

Front Squat Tech

WOD:

3 min AMRAP

5 – Front Squats (135/95)
5 – Burpees

rest 1 min

3 min AMRAP

Double Unders

rest 1 min

3 min AMRAP

5 – Front Squats (95/65)
5 – Burpees

Post your results to the Whiteboard.

WOD – 18MAY15

31OCT12

Skill:

25 KB Swings (1.5/1) for time

WOD:

For Time

800m – Run
21 – KB Swings (1/.5/1)
21 – KB Goblet Squats (1.5/1)
400m – Run
15 – KB Swings
15 – KB Goblet Squats
200m – Run
9 – KB Swings
9 – KB Goblet Squats

Post your results to the Whiteboard.

WOD – 16MAY15

19MAR13

Skill:

Rowing Tech

WOD:

Teams of 2

3 rds each of

500m – Row
400m – Run

partner 1 does the row and run as fast as possible
partner 2 starts when partner 1 gets back from the run
each partner does 3 rds

Post your results to the Whiteboard.

WOD – 12MAY15

LTW_7152

Skill:

2 min Max Rep Double Unders

WOD:

5 min AMRAP

6 – Jumping Lunges (alt legs)
5 – Ring Dips

rest 3 min

5 min AMRAP

5 – Front Squats (45/35)
5 – Push Press (45/35)

Post your results to the Whiteboard.

WOD – 11MAY15

IMG_0214

Skill:

Squat Snatch

20 min to find 1 rm Squat Snatch

WOD:

9 min AMRAP

Teams of 2

2-4-6-8-10-12…

Snatches (135/95)
Bar Over Burpees

Score=total rep
break up reps anyway between teammates

Post your results to the Whiteboard.

WOD – 06MAY15

CrossFit24LogoLarge

Skill:

Bench Press
5-5-5-5-5
Max strict pull ups between each set

WOD:

3 rds for time

40 – Good Mornings (45/35)
30 – Ab Mat Sit Ups
20 – Mountain Climbers (single count)
10 – Toes 2 Bar

Post your results to the Whiteboard.

WOD – 05MAY15

LTW_7153

Skill:

Push Jerk
Find your 1 rep max.

WOD:

For time:

25 Push Jerks (95/65)
25 Push Press (85/55)
25 Strict Press (75/45)

If you have to pause at anytime during the 25 reps, do a 200 m run then start back where you left off.

Post your results to the Whiteboard.

WOD – 01MAY15

CrossFit24LogoLarge

Skill:

Bergner Warm Up

WOD:

Teams of 3

3 min – Power Snatch (95/65)
3 min – Bar over Burpee
3 min – OHS (95/65)
3 min – Tire Flips

Score = total team reps

Post your results to the Whiteboard.