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WOD'S ARCHIVE

  • CFE – Saturday 8-18-12

    By Front Desk | In WOD | on August 17, 2012

    Partner WOD Both partners working at same time. 16m AMRAP 20m Over Head Carry (155/105) Other partner holds a static air squat right at parallel Front Rack Hold (155/105) Other partner performs 15 burpees Burpees only count if partner is holding front rack hold Both Partners start and finish a 200m run together. Choose ONE […]

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  • Strength 8-18-12

    By Front Desk | In WOD | on August 17, 2012

    Bent Over Row 5×2 Power Clean + Push Press (75/80% of Push Press) 4×3 @75% 3×2 @ 80% Heaving Snatch Balance 3×5 3sets – no rest between sets 5×1 arm KB swings (16/12) Max Strict Pull -ups (stop short of failure)

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  • 18, Saturday August 2012

    By Jeff | In CrossFit, WOD | on August 17, 2012

    With a partner, 1 working at a time, complete the following: 100 Toes to Bar 50 Handstand Pushups 100 WallBalls (20/14) 50 Burpee Pullups

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  • CFE – Friday 8-17-12

    By Front Desk | In WOD | on August 16, 2012

    Plyos 3rds – Over and Under Shuffle (40m) – skate hops – Bounds – Sprints -30 weighted Step ups -20 depth jumps onto box -10 man makers -20 depth jumps onto box -30 weighted step ups Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 8 x 20:10, use pool or open water Bike […]

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  • 17, Friday August 2012

    By Jeff | In CrossFit, WOD | on August 16, 2012

    Deadlift: 4-4-4 Sumo Deadlift: 4-4-4

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  • 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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