WOD
May
2010
May 19, 2010
Warm-up:
squats, 15/
pushups, 10/
pullups, 10
x3
WOD:
“CrossFit Total”
Back Squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
WOD
May
2010
May 17, 2010
Warm-up:
Squat, 10/
shoulder pass throughs, 10/
pushups, 10/
pullups, 10
x2
WOD:
“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
WOD
May
2010
May 16, 2010
Warm-up:
inch worms, 10/
24 inch box jumps, 10/
pullup, 10
x2
WOD:
Clean
3-3-3-3-3
Rest 5 min and then:
“Annie”
50-40-30-20-10 of
double unders/
situps
For time.
Post loads and time to comments.
WOD
May
2010
May 14, 2010
Warm-up:
Run 200meters/
10 squats/
10 box jumps/, 24 inches/
10 shoulder pass throughs/
10 pushups/
10 pullups
x2
WOD:
Step Up, 20 in box
8-8-8
Rest 5-15 minutes and then:
155lb front squat, 10 reps/
Clapping pullups, 10 reps/
T-drill
5 rounds for time
Post time to comments.
WOD
May
2010
May 13, 2010
Warm up:
Inch worms, 10/
med ball slams, 10/
pushups, 10/
strict pullups, 10/
Turkish getup, 3 each side, 1 pood
WOD:
Bench press
5-5-5
Rest 10 minutes and then:
AMRAP in 15 minutes of:
10 1.5 pood KB snatches/
20 Sledge hammer strikes/
10 yard bear crawl
Post loads and times to comments.
WOD
May
2010
May 12, 2010
Warm-up:
squat 10/
pistol 10/
pushup 10/
ring dip 10/
pullup 10/
skin the cat 5/
run 50 meters
x2
Burgener x2
WOD:
L-sit, max hold, 5 attempts
and then:
Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
David Millar 10:08. Post best hold and time to comments.
WOD
May
2010
May 10, 2010
Warm-up:
Butt kicks, 20 yards/
stripper stretch, 20 yards/
High knees, 20 yards/
20 squats
20 pushups
20 pullups
x2
WOD:
Squat 10×2 @ 65% of 1 RM (45 seconds rest)
Press 5×1
Strict Ring Dips 3×12-15
and then:
As many rounds as possible in 8 minutes:
3 Deadlifts 315 lbs
5 50 lbs Dumbbell Box Jumps 24″
*Perform box jumps with a 50 lbs DB in each hand.
*You have to land with both feet on the box and finish with hips fully extended to count as a rep.
Post times to commments