Chest, Tuesday, 05/14/13, CF15
WOD:
20 Handstand Push-ups
50 Squats
30 Ring Dips
75 Squats
40 Push-ups
100 Squats
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May 14
Burpee Box Jumps, Monday, 05/13/13, CF15
WOD:
Four rounds of:
400m Run
25 Burpee Box Jumps
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2 Rounds, Friday, 05/10/13
WOD:
Two rounds of:
20 Thrusters, 45/35
20 Toes to Bar
20 Box Jumps
20 Kettlebell Swings, 1.5/1
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Burpee Grace, Thursday, 05/09/13
Strength:
Max Effort Clean. Warmup then progress to your one rep max.
WOD:
“Burpee Grace”
30 Clean and Jerks, 135/95
Every minute on the minute complete 4 burpees.
Jackie, Wednesday, 05/08/13
WOD:
“Jackie”
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups
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2:00 On/2:00 Off, Friday, 05/03/13
WOD:
Five rounds of two minutes of work followed by two minutes of rest:
Buy-in each round:
25 Sumo-Deadlift Hi-Pull
10 Push-ups
then,
Wall Balls, 20/16 (Rounds 1, 3, 5)
Pull-ups (Rounds 2, 4)
Do the buy-in each round then you have the remainder of the two minutes to complete max reps of wall balls or pull-ups depending on the round. Score is total wall balls and pull-ups completed.
10!, Thursday, 05/02/13
WOD:
For time:
10-9-8-7-6-5-4-3-2-1 of:
Wall Balls, 20/16
and,
1-2-3-4-5-6-7-8-9-10 of:
Russian Kettlebell Swings, 1.5/1
At the start of every minute complete 3 burpees. Brick CrossFit.
BikeFit Six, Saturday, 04/27/13
WOD:
10 – one minute Bike Sprints.
Rest one minute between efforts. Choose an area with a slight uphill grade.
50, Saturday, 04/27/13, CF15
WOD:
For time:
50 Push-ups
50 Squats
50 Mountain Climbers, 4-count
50 Hollow Rock
50 Box Jumps
50 Toes to Rings
50 Lunges
50 Press, 45 pounds
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