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WOD'S ARCHIVE

  • 24, Friday August 2012

    By Jeff | In CrossFit, WOD | on August 23, 2012

    Split Jerk Volume: 10 minutes, 2 on the minute every minute   Then, “Grace” 30 Clean and Jerk (135/95)

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  • CFE – Thursday 8-23-12

    By Front Desk | In WOD | on August 22, 2012

    Plyometrics – 2rds 20m Skate Hops Max Double Unders/ 150 singles Partner WOD Between the both of you, complete: Row 1K Weighted Overhead Resistant Walks with the Band to the fence and back (both partners go down and back) Row 1K 40 Band Broad Jumps (reach 40 between the both of you) Row 1K Choose […]

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  • 23, Thursday August 2012

    By Jeff | In CrossFit, WOD | on August 22, 2012

    Box Squat: 5-5-5-5-5

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  • CFE – Wednesday 8-22-12

    By Front Desk | In WOD | on August 21, 2012

    Bench 10×3 Tabata Plyo Depth Push-ups Wall Balls (20/14) L-Sit Hold 3 Max effort Sits 3+ Hours Before or After CFE Strength & Conditioning WOD: Single-Sport (SS) Remember, the single-sport prescription follows a TUE, THU, SUN schedule. Choose ONE of the following sports: Swim, Bike, Run, C2 Row, or Ruck 1:00 on, 1:00 off, 1:00 […]

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  • 22, Wednesday August 2012

    By Jeff | In CrossFit, WOD | on August 21, 2012

    Kettlebell Skill Work: Clean, Snatch, Jerk Then, 12m AMRAP, w/ dual kettlebells (16kg/12kg) 3 Press 6 Push Press 9 Push Jerk *250m Row every time you set down the weight

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  • CFE – Tuesday 8-21-12

    By Jeff | In WOD | on August 20, 2012

    2 Weighted Pull-ups EMOTM for 15min.   5rds 4 Over Head Squats (115/85) 10 Weighted Sit-ups (45/25) 10 Bent Over Rows (115/75) 3+ Hours After CFE Strength & Conditioning WOD: Single-Sport (SS) Remember, the single-sport prescription follows a TUE, THU, SUN schedule. Choose ONE of the following sports: Swim, Bike, Run, C2 Row, or Ruck […]

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  • 21, Tuesday August 2012

    By Jeff | In CrossFit, WOD | on August 20, 2012

    “Nicole” 20m AMRAP 400m Run Max Pullups without dropping from the bar *Your score is the total pullups completed

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  • CFE- Monday 8-20-12

    By Front Desk | In WOD | on August 19, 2012

    Take 20 min to find 1RM Press 5 min AMRAP – 12 alt shoulder tap push-ups – 6 Thrusters (135/95) – 8 Floor Wipers (same weight) Wait 3 hrs before or after CFE WOD and choose a sport. Single-Sport (SS) Remember, the single-sport prescription follows a TUE, THU, SUN schedule. Choose ONE of the following […]

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  • 20, Monday August 2012

    By Jeff | In CrossFit, WOD | on August 19, 2012

    10 minutes to find your 1 RM Power Snatch for the day, then   2 Power Snatch every minute on the minute, 10 minutes

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  • 19, Sunday August 2012

    By Jeff | In CrossFit, WOD | on August 18, 2012

    10 minutes of Handstand Pushup Work: 2 on the minute every minute, or work handstand wall holds and other upside down practice Then, 10 Minutes: 1k Row, then AMRAP: 5 Ring Dips 10 Pistols   Coming up this week: Monday – 2 Power Snatch every minute, 10m Tuesday – Nicole Wednesday – 12m AMRAP: Dual […]

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