Category Archives: WOD

11/11/2014

Main – CrossFit

(No Measure)

Run 200/Row 250

Then with remaining time:

Jump Rope/Double Unders

A-D: Max Height Vertical Height (Distance)

15 Minutes to find a Max Vertical Jump

A: Metcon (Time)

2 Rounds of

15 Hollow Body Rocks

50 Singles

20 Alt Lunge

B: Metcon (Time)

3 rds for time of:

15 Hollow Body Rocks

30 Double Unders /or Attempts

20 Jumping Alternating Lunges

C: Metcon (Time)

3 rds for time of:

25 Hollow Body Rocks

50 Double unders

20 Alternating front rack lunges-95lbs/65lbs

D: Metcon (Time)

3 rds for time of:

25 Hollow Body Rocks

75 Double Unders

20 Alternating Front Rack Lunges 135lbs/95lbs

WOD – 11/10/2014

Main – CrossFit

(No Measure)

5 Min AMRAP of:

Run 200/Row 250

then:

10x Air Squats

5x Spidermans

Mobility:

Couch Stretch

A-B: Deadlift (5 Rep Max Deadlift)

C-D: Deadlift

A: Metcon (Time)

21-15-9

Deadlifts – 155/105

Push Ups

B: Metcon (Time)

21-15-9

Deadlifts – 185/135

Pike Push Ups

C-D: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

11/08/2014

Main – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

5 Ring rows

10 Mod Push ups

15 Air squats

B: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

5 Banded Pull ups

10 Push ups

15 Air squats

C-D: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats