WOD October 20th
Strength: 5,5,3,3,1 Bench Press
WOD:
5 Rounds;
10 Squat Box Jumps 24/18
10 Ring Push Ups/ Push Ups
5 Shoulder to Overhead 155/105#
CORE: 50 KTE
WOD October 19th
Strength: 5,5,3,3,1,1 Back Squat
WOD:
“Elizabeth”
21-15-9 reps of:
Squat Clean (135, 95 pounds)
Ring dips
CORE: Tabata Hip Ext/GHD
WOD October 18th
Strength: 5×5 Sots Press
WOD:
4 Rounds for Time of:
Run 400 meters
50 Air Squats
Core: 20 GHD Situps for Time
WOD October 17th
Strength: 8,8,5,5,3,3 Overhead Squat
WOD:
100 Box Jumps for Time &
Start with and Complete
3 Deadlifts 205/155
5 Burpees
Every Minute on the Minute (until done with all 100 Box Jumps)
Core: Tabata (20 sec on/10 sec off) Toes to Bar x 8
WOD October 16th
Strength: 3×5 Shoulder Press
WOD:
1 round
60x Push-ups
50x Body rows
40x Sit-ups
30x Squats
20x Ring Dips
10x Box jumps
5x Burpees
WOD October 15th
Strength: 3 sets Max Ring Dips w/ Minute rest in Between Sets
WOD:
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB).
Post time to comments.
CORE: 50 Floor Wipers
WOD October 14th
Strength: 8,8,5,5,3,3 Deadlift
WOD:
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 53/35# KB
30 Burpees
20 Shoulder to overhead, 135/95 pounds
CORE:
50 Plate sit ups
WOD October 13th
Strength: 8,8,5,5,3,3 Bench Press
WOD:
4 Rounds 40-30-20-10 reps:
Kb Swing 53/35#
Alternating Floor Press 35/18#
Goblet Squat 35/18#
CORE: 20 Hip Extensions /50 Sit Ups
WOD October 12th
watch?feature=player_detailpage&v=folIky4brRo
Watch this video its a good testiment to the effectiveness of CrossFit.
Strength: 8,8,5,5,3,3 Shoulder Press
WOD: Reps of 21-15-9 for time
Sumo Deadlift High Pulls 95/65#
Shoulder to Overhead 95/65#
CORE: 50 Hollow Rocks
WOD October 11th
8,8,5,5,3,3 Front Squat
WOD:
10,9,8,7,6,5,4,3,2,1 Reps for Time:
DB Push Press 45/25#
Box Jump 24/20″
Sit Up
Burpee
CORE: Tabata Russian Twists