STRENGTH: 5,5,3,3,1 BENCH PRESS
WOD:
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Hold 25 pound plate or dumbbell to chest for back extensions.
Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russel Berger 16:37.
Post time to comments.
CORE: 30 SEATED WOOD CHOPS/ 20 PLATE SIT UPS
WOD:
3 Rounds for Time:
Row 1000 Meters
Rest 1 Min
Core:
50 KTE’s
Good Luck to the CROSSFIT STOMPINGROUND WRESTLERS!! Some of the boys are over in N.C. at a very competitive wrestling tournament.. Follow live at www.super32.com
STRENGTH: 5,5,5,3,3,3 Front Squat
WOD:
“HELEN”
3 Rounds for Time of:
400 Meter Run
21 KB Swings
12 Pullups
CORE: 20 Turkish Get Ups
STRENGTH: 5,5,3,3,1 DEADLIFT
WOD:
3 rounds, 20-15-10x reps
Thrusters (45/25# DBs)
Burpee pull-ups
CORE: 50 KTE’S
STRENGTH: 5X5 SHOULER PRESS
WOD:
The Venue for the 2011 NorCal Regionals 2011 CrossFit Games!
Strength: 10 Minutes Squat Clean Practice
WOD:
22-16-10 Reps
KB SNATCH 53/35#
PLYO PUSH UPS
BALL SLAMS 20/15#
CORE: 50 HOLLOW ROCKS
STRENGTH: 3X10 GOOD MORNINGS
WOD:
4 ROUNDS
RUN 200M
50 MOUNTAIN CLIMBERS
RUN 200M
30 RING ROWS
CORE: 60 STANDING WOOD CHOPS
Strength: 6×3 Split Jerks
WOD:
Start: Row 750 Meters
3 Rounds for Time 0f:
5 Deadlifts 135/95
4 Power Cleans 135/95
3 Front Squats 135/95
2 Push Press 135/95
1 Thruster 135/95
End: 200 Dbl Unders
Core: 3x 20 Half Moons
Strength: 5,5,3,1 Deadlift
WOD:
6 rounds
Use same bar load throughout
6x Deadlift (95#/75#)
6x Bent row
6x Hang power clean
6x Thruster
6x Push-ups (hands on bar)
CORE: 20 Russian Twists/20 Sit Ups/ 20 KTE/ 20 Floor Wipers
Strength/technical: 5,5,3,1, Snatch
WOD:
3 rounds
KB swings 21-15-9x
Burpees 21-15-9x
Run 400m
2x[5x pull ups + 10x push ups + 15x squats]
CORE: 3 minute total Plank