2014-05-28

2014-05-28

CrossFit WOD AMRAP – 15:00 @ 80% – 6 HR Pushups – 6 Russian KB Swings – 6 Lunges (each) *This is a steady pace. No pain. Sustain. Four Rounds w/ 3:00 Rest – 400m Sprint

2014-05-19

2014-05-19

CrossFit WOD Four Rounds w/ 1:30 Rest – 4 Front Squat @ 41X0 – 4 Weighted Pullups @ 21X0 – 8 Single Arm Kettlebell Rows @ 21X0 *Opposite arm and leg supported on bench. Four Rounds for Time: – 10 Double KB Thrusters – 200m Run

2014-05-14

2014-05-14

CrossFit WOD Five Rounds w/ 2:00 Rest – 1.1.1 Three Position Snatch *Pause 1″ off ground, below knee, and mid-thigh. Rest 15 seconds between reps. For Time: – 600m Run – 50 HR Pushups – 50 Jumping Lunges (each) – 600m Run

2014-05-06

2014-05-06

CrossFit WOD Three Rounds every 3:00 – 200m Run 1:00 Rest Three Rounds – 1:00 Double Unders – 1:00 Rest – 1:00 Burpees – 1:00 Rest 1:00 Rest Three Rounds every 2:00 – 200m Run

2014-04-17

2014-04-17

CrossFit WOD Four Rounds w/ 1:00 Rest – 12 Weighted Step Ups (total) – Max Strict Pullups Four Rounds w/ 1:00 Rest – 12 Heavy Russian KB Swings – Max Handstand Pushups Three Rounds – 5 Turkish Getups Right – 5 Turkish Getups Left – 200m Run

2014-04-14

2014-04-14

CrossFit WOD 1RM – 15:00 – Back Squat – Weighted Pullup *Alternate between squat and pullup during the time period working up to your heavy single in both movements. “Helen” Three Rounds For Time: – 400m Run – 21 KB Swings (24kg/16kg) – 12 Pullups