• (512) 441-5728

WOD'S ARCHIVE

  • CFE – Friday 7- 27-12

    By Front Desk | In WOD | on July 26, 2012

    “1/2 Murph” Run 800 50 Pull Ups 100 Push-Ups 150 Squats Run 800 Single-Sport (SS) “Heavy Tosh” Choose ONE of the following sports: Use a weighted vest or ruck. Swim (THU): 10lbs vest/weight or drag, 3 x (50m/y + 100m/y + 200m/y) Bike (THU): 30lbs vest, 3 x (1/2M + 1M + 2M) Run (THU): […]

    CONTINUE READING
  • CFE – Thursday 7-26-12

    By Front Desk | In News, WOD | on July 26, 2012

    Box Jump 3 EMOTM 12 min 3rds -5 muscle up -10 good mornings -300m Row

    CONTINUE READING
  • 27, Friday July 2012

    By Jeff | In CrossFit, WOD | on July 26, 2012

    Split Jerk: Find a 1 rep max   Cashout: 30 Pistols, not for time

    CONTINUE READING
  • 26, Thursday July 2012

    By Jeff | In CrossFit, WOD | on July 25, 2012

    Skill Work: Muscle Clean/High Hang Squat Clean Volume, 10 minutes 2 of each on the minute   Run 1 Mile for time   Cashout: Ring Dips/Isometric Holds

    CONTINUE READING
  • CFE – Wednesday 7-25-12

    By Front Desk | In WOD | on July 24, 2012

    “Isabel” *30 reps of Snatch for Time (135/95)   Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 25 x 25m on 0:45, hold splits within 2-3 seconds Bike (TUE): 6 x 1/2M, spin/rest 1:30, hold splits within 2-3 seconds Run (TUE): 6 x 150 m/y Shuttle Sprint on 2:00 C2 Row (TUE): 8 […]

    CONTINUE READING
  • 25, Wednesday July 2012

    By Jeff | In CrossFit, WOD | on July 24, 2012

    16m AMRAP: Partner Row for Distance 1 Partner Rows at a time, other must maintain a dead hang from the pullup bar while partner works.  Scale with dumbbell holds.  5 Burpees each every time partner drops, then switch.

    CONTINUE READING
  • CFE – Tuesday 7-24-12

    By Front Desk | In WOD | on July 23, 2012

    4rds 1min on/ 30 sec. off Russian KB Swings (24/16) Goblet SQ (24/16) KB Cleans (24/16) KB Shoulder Press (alternate each round) 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): 25 x 25m on 0:45, hold splits […]

    CONTINUE READING
  • 24, Tuesday July 2012

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

    Front Squat: 4-4-4-4-4-4   Cashout: 2 Max Rep Sets Decline Ring Pushups

    CONTINUE READING
  • CFE – Monday 7-23-12

    By Front Desk | In WOD | on July 23, 2012

      Muscle up Skill Work for 12 min. 5 x 1min.  of Deadlift Hold @ 50% of DL For Time 15 Hand Release Push- ups 20 Wall balls (20/14) 25 Rolling Box Jumps (24/20) 30 Ring Pull-ups Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 25 x 25m on 0:45, hold splits within […]

    CONTINUE READING
  • 23, Monday July 2012

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

    “Eva” 5 rounds for time: 800m Run 30 Kettlebell Swings (32kg/24kg) 30 Pullups   45m Cap 

    CONTINUE READING
© Fit and Fearless All Rights Reserved