Thursday, July 24, 2014

Strength
Deadlift – 3×5

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

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

No Comments


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

No Comments


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

No Comments


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

No Comments


Tuesday, July 15, 2014

Strength
Press

WOD
14 minute AMRAP of:
1 Power snatch
3 Overhead squats
5 Burpees-over-bar

July 15 WOD Results

July 15 WOD Results

No Comments


Monday, July 14, 2014

Strength
Front squat

WOD
20 minute AMRAP of:
500m Row
40 Air squats
30 Sit-ups
20 Push-ups
10 Pull-ups

WP_20140714_19_14_58_Pro

No Comments


Saturday, July 12, 2014

Team Cindy
In teams of 2:
Complete a 1,600m run or 2,000m row
Then…
20 Rounds
5 Pull-ups
10 Push-ups
15 Air squats

July 12 WOD Results

July 12 WOD Results

No Comments