WOD

Saturday, October 1

Posted by:

“ The Seven”

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

via Trident CrossFit.

Continue Reading - >
0

Friday, September 30

Posted by:

1 Rep Max Back Squat(athletes training less than 3 months, Back Squat 5-5-5-5-5)

3 Rounds for Time:

15 Power Cleans

600 M Run

via Trident CrossFit.

Continue Reading - >
0

Thursday, September 29th 2011

Posted by:

 

1 Rep Max Bench press

(athletes training less than 3 months, Bench Press 5-5-5-5-5)

400 m Overhead Carry

800 m Run

500 m Row

400 m Farmers Carry 45 lbs

 

Continue Reading - >
0

Wednesday, September 28th 2011

Posted by:

Happy Birthday Coach Karen!

1 Rep Max Deadlift-

athletes training less than 3 months, Deadlift 5-5-5-5-5

2 Rounds1:00 Max reps

20 second rest in between each exercise-

Sandbag Box Step-ups-

Knees to elbows

Deadlift 125/185- can be scaled up or down-

Ball Slam

Row- calories

 

Continue Reading - >
0

Tuesday, September 27

Posted by:

1 Rep Max Shoulder Press-

Beginners < 3 months shoulder Press 5-5-5-5-5

Tabata Something Else

32 intervals of :20s on, :10 sec off

8-intervals of pullups then

8-intervals of push ups then

8-intervals of situps finally

8-intervals of air squats

Score is Total Reps

Beginners < 2 months: 6 intervals of each exercise

via Trident CrossFit.

Continue Reading - >
0

Monday,September 26

Posted by:

The Chadtastic Paleo Challenge Baseline Workouts

1.) 5 Min Max Distance Row

2.)5 Minute Max Ascending Ladder: Box Jumps (24/20) and Push Press (95/65) {1 rep of each movement, 2 reps of each movement, etc…}

3.) 5 Min AMRAP: 3 Burpees, 3 Pull Ups – scored on total # of reps

3 Minutes of Rest Between Workouts

Continue Reading - >
0

Friday, September 23

Posted by:

6 min AMRAP

200 M Row

10 single arm db push press each arm

Rest 2 min

6 min AMRAP

10 pullups or ring rows

10 goblet squats (use kb or db)

Rest 2 min

6 min AMRAP

15 slamball

15 situps holding slamball

via Trident CrossFit (1).

Continue Reading - >
0

Thursday, September 22

Posted by:

Partners Complete the following for time:

(Divide the work however you like)

1 Mile Sandbag Run 35

1 Mile Row

10 HSPU (sub db shoulder press)

10 Tire Flips

100 Double Unders (4 to 1 for singles)

100 Walking Lunges (Total steps)

Post total time.

Continue Reading - >
0

Wednesday Sept 21st 2011

Posted by:

Skill Work Snatch / Overhead Squat.. Work up to heavy double

As many rounds as possible in 16 minutes of:

6 Snatches or overhead squats 95

9 Barbell Rollouts

12 Push-ups

Beginners Hang Power Snatch or db snatch, Advance squat snatch

 

Continue Reading - >
0

Tuesday Sept 20th 2011

Posted by:

Andreas “Birthday” WOD
Surprise

Happy Birthday Baby

Continue Reading - >
0

Monday Sept 19th 2011

Posted by:

 

Monday Sept 19th 2011

Cindy

5 PUllups

10 Pushups

15 Air squats

 

Continue Reading - >
0

Friday, September 16

Posted by:

Annie

50-40-30-20-10

Double Unders and Sit Ups

via Trident CrossFit (2).

Continue Reading - >
0

Thursday, September 15 2011

Posted by:

Wendler Bench Press- 5 @75%. 3 at 85% , 1+ at 95%

21 Pull Ups

11 Ring Dips or 5 Muscle ups

200m Run

18 Pull Ups

9 Ring Dips or 4 Muscle ups

200m Run

15 Pull Ups

7 Ring Dips or 3 Muscle ups

200m Run

12 Pull Ups

5 Ring Dips or 2 Muscle ups

200m Run

9 Pull Ups or 1 Muscle Up

3 Ring Dips

200 M Run

via Trident CrossFit.

Continue Reading - >
0

Wednesday, September 14

Posted by:

Wendler Deadlift- 5 @75%. 3 at 85% , 1+ at 95%

Then:

13 min AMRPAP

13 Deadlifts 185/135

13 Calorie Row

13 Wallball

Continue Reading - >
0

Tuesday, September 13

Posted by:

AMRAP 3 min.

3 Thrusters 65/95

6 Burpees

9 Sit Ups

Rest 1 Min, Repeat for a total of 5 Rounds

 

Continue Reading - >
0
Page 50 of 75 «...2030404849505152...»