WOD – 19NOV14

19MAR13

Skill:

250 Meter Row x 3

WOD:

Teams of 3

#1 does: Wod #1

500m – row
40 – air squats
30 – sit ups
20 – push ups
10 – pull ups

#2 holds 36lb kb in front rack

#3 holds 53lb kb in front rack

Once #1 finishes WOD1 they hold the 53lb kb and #2 moves to WOD1, #3 moves to 36lb kb and waits for there turn at WOD1. If anyone holding the kb drops from front rack, the member doing WOD1 must stop working and wait till all members are in front rack again.

Post your results to the Whiteboard.

WOD – 17NOV14

LTW_7151

Skill:

Push Press
Find your 1 rep max.
1-1-1-1-1

WOD:

Teams of 2
1 min – 20 Burpees
2 min – 60 Deadlift (135/95)
3 min – 100 Shoulder to Overhead (75/45)
4 min – Max Rep Double Unders

Post your results to the Whiteboard.

WOD – 12NOV14

11FEB13

Skill:

10 min EMOM
6 Pistols
1 Muscle Up

WOD:

With a 12 Running Clock

1600m – Run
30 – Burpees over bar
Max Rep Deadlift (185/135) for the remainder of time.

Score = Total# of Deadlifts

Post your results to the Whiteboard.

WOD – 08NOV14

CrossFit24LogoLarge

Skill:

Squat Cleans

WOD:

30 min EMOM

1 Squat Clean (Go up in weight every 5 min)
Plus
3 – Chest 2 Bar Pull Ups (Odd min)
1 – Rope Climb (Even min)

Rx weight men (95/115/135/165/185/205)
Rx weight women (65/85/105/125/145/165)

Post your results to the Whiteboard.

WOD – 05NOV14

FIGHT GONE BAD

Skill:

Movement Standards

WOD:

Fight Gone Bad 5rds

Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Every one thank Jennifer Irwin and tell her Happy Birthday!

Post your results to the Whiteboard.

WOD – 04NOV14

Lauren Bio 2

Skill:

Knees to Elbow/Toes to Bar

WOD:

For Max Reps

In 5 min:
400m run then max DU or push up

Then
In 5 min:
400m row then max jumping squats

Then
In 5 min:
400m run then max T2B or sit-ups

Then
In 5 min:
400m row then max burpees

Score =total reps

Post your results to the Whiteboard.