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WOD'S ARCHIVE

  • CFE – Thursday 8-16-12

    By Front Desk | In WOD | on August 15, 2012

    8m AMRAP – 12 Push-ups – 12 KB Clean & Press (16/12 KG, Alt arms) – 12 Goblet SQ (same weight) Rest 3 min 2 – Max Effort 400m Runs (1:2) Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 8 x 20:10, use pool or open water Bike (THU): 8 x 20:10, if […]

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  • 16, Thursday August 2012

    By Jeff | In CrossFit, WOD | on August 15, 2012

    Power Snatch Skill Work: 10 minutes, 2 on the Minute Every Minute Then, “Crossfit Games Open WOD 11.1″ 10 Minute AMRAP: 30 Double Unders 15 Power Snatch (75/55)

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  • CFE – Wednesday 8-15-12

    By Front Desk | In WOD | on August 14, 2012

    Dead Lift 1RM Take 20 min to find a 1 RM in Deadlift, without losing form.   3rds 10 MB Cleans 10 Push-ups 10 Pull -ups   Lactate Shuttle” 3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): […]

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  • 15, Wednesday August 2012

    By Jeff | In CrossFit, WOD | on August 14, 2012

    “Kelly” 5 Rounds: 400m Run 30 Box Jump (24/20) 30 Wall Ball (20/14)

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  • CFE – Tuesday 8-13-12

    By Front Desk | In WOD | on August 13, 2012

    - Row 300m x 4 1:1 work:rest 20 m AMRAP – 10 Alt Chopper Raises (45/25) – 30 Double Unders – 400m Run “Lactate Shuttle” 3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 5:00 on, 2:30 off, […]

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  • 14, Tuesday August 2012

    By Jeff | In CrossFit, WOD | on August 13, 2012

    Back Squat: 4-4-4-4-4-4   Cashout: 3 max rep sets of handstand pushups (upscale if possible on rings, parallettes, with a deficit, etc)   12pm w/ Coach BP MJ 135-215/6 hspu Jess 160 4rm 13/12/10 hspu Bean 225 4rm Jim 175 4 rm Carlos 175 Vanessa 140 Lily 45 w/ box

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  • CFE- Monday 8-13-12

    By Front Desk | In WOD | on August 12, 2012

    -Front Squat Pause for 2 counts 2×8 (50%/105/75) 2×6 (60%/125/95) 4rds – 12 lateral burpees – 8 Good morning (115/75) – 8 Hang Cleans (115/75) “Lactate Shuttle” 3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 5:00 on, […]

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  • 13, Monday August 2012

    By Jeff | In CrossFit, WOD | on August 12, 2012

    5 Minutes of Muscle-Up Practice 5 Minutes of Squat Snatch Practice Then, “Amanda” 9-7-5 Squat Snatch (135/95) Muscle Up

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  • 12, Sunday August 2012

    By Jeff | In CrossFit, WOD | on August 11, 2012

    12m AMRAP: 5 GHD Situps 25 Kettlebell Swings (24kg/16kg) 25 Double Unders   Coming this week: Monday – Muscle Up and Snatch Practice, then Amanda Tuesday – Back Squat: 4-4-4-4-4-4 Wednesday – Kelly Thursday – Power Snatch skill work, then 11.1 Friday – Deadlift: 4-4-4  Sumo Deadlift: 4-4-4 Saturday – With a partner, one working […]

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  • Strength 8-11-12

    By Front Desk | In WOD | on August 10, 2012

    Goodmornings 2×7 3×5 Suitcase Deadlifts (32/24) 4×12 Band Broad Jumps 3×8 KB Split Lunges 3×10

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