Tuesday, July 29, 2014

Benchmark day!

Chelsea
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Note: If you fall behind the clock, continue for the 30 minutes and your score is total rounds completed.

No Comments


Monday, July 28, 2014

Strength
Back squat – Find your 1 rep max

WOD
400m Run
Then…
50 Strict pull-ups
Every time you break, complete 20 double-unders

Back Squat July 28

Back Squat July 28

July 28 WOD Results

July 28 WOD Results

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Friday, July 25, 2014

Strength
Snatch work

WOD
12 minute AMRAP of:
6 Front squats
12 Toes-to-bar

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Thursday, July 24, 2014

Strength
Deadlift – 3×5

WOD
5 Rounds for time of:
24 Kettlebell swings
8 Ground-to-overhead

July 24 WOD Results

July 24 WOD Results

No Comments


Wednesday, July 23, 2014

Strength
Split jerk (off the rack)

WOD
15 minute ascending ladder of:
Toes-to-bar
Burpee-over-box
Pull-ups

July 23 WOD Results

July 23 WOD Results

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Tuesday, July 22, 2014

Strength
Front squat – 3×5

WOD
6 Rounds (1 round = 2 minutes + 2 minutes of rest)
12 Push-ups
12 Goblet squats
Max row for calories in remaining time

July 22 WOD Results

July 22 WOD Results

No Comments


Monday, July 21, 2014

Strength
Press – 3×5

WOD
Big time birthday WOD!
25 minute AMRAP of:
23 Knees-to-elbows
23 Thrusters
24 Reverse lunges
25 Sit-ups
26 Double-unders

July 21 WOD Results

July 21 WOD Results

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Friday, July 18, 2014

Strength
Deadlift

WOD
3 Rounds for time of:
7 Floor Press
18 Bicep Curls (yes, you read that correctly)
30 Burpee pull-ups
Another birthday WOD! Come find out who this is for and it will all make sense.

July 18 WOD Results

July 18 WOD Results

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Thursday, July 17, 2014

Strength
Working on our Cleans!

WOD
17 minute AMRAP of:
7 Back squats
31 Double-unders

July 17 WOD Results

July 17 WOD Results

2 Comments


Wednesday, July 16, 2014

Angie Results July 16

Angie Results July 16

For those of you that haven’t met her yet, it’s time to meet another CrossFit Girl (aka Benchmark)!

Angie
Complete the following for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

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