WOD
Sep
2011
September 12, 2011
Skill:
Curtis P.
WOD:
AMRAP in 20 minutes of:
5 Curtis P’s/
7 strict pull-ups
Post rounds to comments.
WOD
Sep
2011
September 11, 2011
Skill:
WOD:
Turkish get-up:
3-3-3
And then…
In teams of 2, with only one person working at a time:
Max ring pushups in 4 minutes, (max of 15 per set per athlete)
Max 24 inch box jumps in 4 minutes, (max of 15 per set per athlete)
Max knees to elbows in 4 minutes, (max of 15 per set per athlete)
Max kettlebell swings in 4 minutes, (max of 15 per set per athlete)
When one athlete stops to break or finishes 15 reps, the other athlete starts.
Post team and individual totals to comments.
WOD
Sep
2011
September 10, 2011
Skill:
Broad jump
Bear crawl
Brenton
For time.
Five rounds of:
-Bear crawl 100 feet
-Standing broad-jump, 100 feet
-Do three Burpees after every five broad-jumps.
If you’ve got a twenty pound vest or body armor, wear it.
WOD
Sep
2011
September 9, 2011
Skill:
Rope Climb
WOD:
Run 1 mile
Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent
Run 1 mile
Post rounds and time to comments.
WOD
Sep
2011
September 7, 2011
Skill:
CFT review
WOD:
The CrossFit total:
Back squat 1-1-1
Shoulder press 1-1-1
Deadlift 1-1-1
Durability:
5-10-5 agility drill
WOD
Sep
2011
September 6, 2011
Skill:
Pull-up/Kipping pull-up
WOD:
Complete the below number of pull-ups/ring rows while completing 7 burpees at the beginning of every minute, including the 1st minute.
Novice athlete:
Complete 75 ring rows or 50 pull-ups,(no band)
Advanced athlete:
Complete 100 pull-ups
Post time to comments.
WOD
Sep
2011
September 5, 2011
Skill:
Hang power snatch
WOD:
4 rounds for time of:
Perform as many reps as possible in 1 minute of the following:
Med balls slams, 40lbs/20lbs/
Box jumps, 20 inches/
Hang power snatch, 75lbs/
Sit-ups
Move from movement to movement as quickly as possible; after 4 minutes, rest one minute before moving to the next round.
Post rounds to comments.
Compare to 7.28.11.
WOD
Sep
2011
September 4, 2011
Skill:
Hang squat clean
WOD:
AMRAP in 20 minutes of:
Hang squat clean, 9 reps/
20 sledgehammer strikes/
200m run
Post rounds to comments.
WOD
Sep
2011
September 2, 2011
Skill:
Power clean
Push press
WOD:
Jack
Max Rounds in 20 Min:
-115 pound Push press, 10 reps
-10 KB Swings, 1.5 pood
-10 Box jumps, 24 inch box
Post rounds to comments.