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WOD Archive for April 2013

April 6, 2013

April 5, 2013

 

2 Rounds For Time

400m run

25 sit-ups 

400m run

25 burpees

400m run

25 wall ball 

April 4, 2013

 

CrossFit Games Open 13.5

 

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

 

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

April 3, 2013

 

1) Every 20 seconds for 4 minutes:

 

1 Clean & Jerk @ 75%

 

*Rest 3 minutes.

 

2) Every 40 seconds for 8 reps:

 

1 Clean & Jerk @ 85%

 

10:00

Double Under/Triple Under Practice

 

"Diane"  10:00 CAP

21-15-9

Deadlift 225/155

HSPU

 

April 2, 2013

 

HBBS 

3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% - rest as needed

 

Conditioning

 

1 min ME KBS @ 32/24kg

 

*Rest 1 minute.

 

3 min AMRAP of:

 

7 Front Squats @ 70% (no racks)

3 Muscle-Ups or 10 Burpees 

 

*Rest 1 minute.

 

1 min ME KBS @ 32/24kg

 

*Rest 1 minute.

 

3 min AMRAP of:

 

7 Front Squats @ 70% (no racks)

3 Muscle-Ups or 10 Burpees 

 

*Rest 1 minute.

 

1 min ME KBS @ 32/24kg

 

April 1, 2013

 

1) Every 20 seconds for 4 minutes:

 

1 Snatch (full) @ 75%

 

 

Conditioning

 

For time:

 

3 rounds 

100 Double-Unders

100m OH Plate Carry 45/25#

30 Pull-Ups

 

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