WOD

Tuesday, 5 June 2012

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For Time:
50 back squat (115/75)
40 pullups
30 shoulder to OH (115/75)
50 front squats (85/65)
40 pullups
30 shoulder to OH (85/65)
50 OH squats (65/45)
40 pullups
30 shoulder to OH (65/45)

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Monday, 4 June 2012

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5, then 7, then 3 minute AMRAPs:
200m Run
15 Up and Over Box Jumps (24”/20”)
10 KTE
Rest 3 minutes between AMRAPs

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Thursday, 31 May 2012

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Strength: Deadlift 5×3

“ANNIE GOT A FLAT”
5 Tire Flips, 50 Double-unders, 50 V-Ups
4 Tire Flips, 40 Double-unders, 40 V-Ups
3 Tire Flips, 30 Double-unders, 30 V-Ups
2 Tire Flips, 20 Double-unders, 20 V-Ups
1 Tire Flip, 10 Double-unders, 10 V-Ups

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Wednesday 30 May 2012

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“Because I Said So”

CASH IN: 25 Heavy Goblet Squats
then: 21-15-9
Box Jumps (30/24)
Ring Dips
Slamball (20/15)
CASH OUT: 5 Rope or wall climbs

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32 Trident CrossFit

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Tuesday, 29 May

“HELEN”

3 RFT:

400 meter run

21 KB swings 54/35

12 Pull-ups

 

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Tuesday, 29 May 2012

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“HELEN”
3 RFT:
400 meter run
21 KB swings (54/35)
12 Pull-ups

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Friday, 25 May 2012

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4 Rounds
100 ft walking lunges w/ sandbags
30 Double Unders
20 Wallball shots (20/14)
10 HSPUs

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Thursday, 24 May 2012

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21 Clean & Jerks (95/55)
400m Run
15 Clean & Jerks (115/75)
600m Run
9 Clean & Jerks (135/95)
800m Run

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Wednesday, 23 May 2012

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4 Rounds
500m Row
18 TTBs
15 Good Mornings
12 KB Swings (70/53)

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Tuesday, 22 May 2012

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Strength: 5×5 Back Squat

In teams of two: athlete one does Front Squats (95/55) while athlete two takes a pair of dumbbells or kettlebells (53/35) 100 meters and leaves them there and runs back. Athlete one then runs out and retrieves the dumbells or kettlebells while partner two does Front Squats (95/55), continue with this pattern for 12 minutes.

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Monday, 21 May 2012

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Three rounds of:
Burpees
Power snatch (75/55)
Box jump (24/20)
Calorie Row
Chest to bar Pull-ups
*1 min per exercise w 1 min rest between rounds and a continuously running clock for 17
mins (FGB format)

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Friday, 18 May 2012

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10 Sledge Strikes
20 Slam Balls (25/15)
30 TTB
40 Calorie Row
50 Goblet Squats (53/35)
40 Barbell Rollouts
30 Pullups
20 Tuck Jumps
10 Muscle Ups

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Thursday, 17 May 2012

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Strength: 5×5 Shoulder Press

12min AMRAP
10 Push Press (95/65)
10 KB Swings (53/35)
10 Stepback Lunges

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Wednesday, 16 May 2012

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Cash in: 800m Row
3 Rounds
10 Turkish Get-ups (35/26)
12 Pistols
15 GHDs or V-ups
Cash out: 200 Double Unders

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Tuesday, 15 May 2012

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Strength: 5×5 Deadlifts

3 Rounds:
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull ups

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