Workout of the Day (WOD)
August 15, 2012
Wednesday
PICK YOUR POISON
Each class will randomly selected one of the following benchmark WODs:
"Eva" (ouch)
"Kelly"
"Nancy"
"Karen"
* Refer to this link for descriptions of the workouts http://www.crossfit.com/cf-info/faq.html#WOD0
August 14, 2012
Back Squats 4 x 8
Then:
3 Rounds For Time
185/120# Front Squat x 9
Strict Pull ups x 12
Double Unders x 50
August 13, 2012
Deadlift 5 x 3
Then:
1:00 Max Hand Release Push ups (rest 1:00)
8:00 AMRAP
24/16kg KB Snatches x 16 (8L / 8R)
24/16kg KB Thrusters x 12 (6L / 6R)
24/20" Burpee Box jumps x 8 (rest 1:00)
1:00 Max Hand Release Push ups
* Score is total HR Push ups + rounds of AMRAP completed
August 11, 2012
15:00 to complete 21-15-9-15-21 KBS and HR Push Ups
Then AMRAP:
30 Double Unders
15 Sit Ups
August 10, 2012
5x3 Pause Front Squats (3 seconds at bottom) - heaviest possible, rest 90 seconds
then 4 rounds for time of:
6 Box Jumps 30/24"
12 C2B Pull ups
24 OHS 65/43#
August 9, 2012
5:00 warm-up followed by 25:00 of mobility/wod set-up. Take advantage of the time!
24:00 Partner AMRAP
Rope climbs or progressions
Burpees
Kbs 53/35
Goblet Squat 53/35
*there will be wall sits and planks as well. Explanation will be provided during wod set up
August 8, 2012
7x2 OHS rest 45 sec. after each set
-then-
20 minutes to complete (not for time) 5 rounds of:
-ME HSPU or HS Hold (regionals standard)
-8 Strict Press 115/75
- 8 Deadlifts 225/175
August 7, 2012
5x3 Back squats @90% - rest 90 sec.
For time
Row 1000m
50 Burpees
100 Sit ups
August 6, 2012
15 minutes to establish a 1RM Hi-Hang (with hip) Snatch
-then-
3 rounds for time of:
5 KB Snatches left arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches right arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 T2B
Run 200m
August 3, 2012
15 minutes to establish a 2RM High Bar Back Squat
10 minute AMRAP of:
12 Pull ups
12 Pistols
12 Hand Release Push Ups