WOD

WOD

Daily Workout

 

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WOD

1248

Wednesday

May 29, 2013
Workout of the Day WednesdayLaurel's Birthday WOD For time: 1 rope climb 2 handstand pushups 3 overhead squats (#75/#45) 4 push press (#75/#45) 5 burpees 6 pistols 7 knees to elbows 8 kettlebell swings (24kg/16kg) 9 wall ball shots (#20/#14) 10 man makers (#35/#20) Performed like the 12 days of Christmas WOD, 1, 21, 321, 4321, etc.........

Tuesday

May 28, 2013
Workout of the Day Tuesday12 minutes as many rounds as possible 3 deadlifts (#115/#75) 3 hanging power cleans 3 front squats 3 push press 3 back squats 3 rack jerks

1166

Memorial Day Murph

May 27, 2013
Workout of the Day Murph1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run

1157

Saturday

May 25, 2013
Workout of the Day SaturdayWith a partner, complete for time and reps While teammate 1 covers each distance, teammate 2 completes AMRAP of following movements, and then teammates switch Teammate 1- 200 meter waiters walk (24kg/16kg) / teammate 2- mountain climbers Teammate 1- 200 meter farmers carry (24kg/16kg) / teammate 2- ground to OH w/plate (#45/#25) Teammate 1- 400 meter med ball run (#20/#14) / teammate 2- sledge hammer tire pounds T

1144

Friday

May 24, 2013
Pre WOD 4 rounds, not for time 30 meter sled push (#205/#160) 1:00 handstand hold No rest after sled drive, go immediately to handstand hold Rest as necessary between rounds Workout of the Day Friday5:00 AMRAP 7 sumo deadlift high pull (#75/#45) 35 double unders 2:00 rest 5:00 AMRAP 7 push press (#75/#45) 7 box jumps (30"/24")  

1138

Thursday

May 23, 2013
Workout of the Day Thursday3 rounds for time: 400 meter run 10 kettlebell swings (32kg/24kg) 500 meter row 10 knees to elbows   CrossFit Cardio WOD Run each interval with 1:00 rest between 8:00 marathon pace 6:00 marathon pace 5:00 half marathon pace 4:00 10K pace 3:00 5 mile pace 2:00 5K pace 1:00 1 mile pace

1134

Wednesday

May 22, 2013
Workout of the Day Wednesday3 rounds for time: 100 meter farmers carry (24kg/16kg) 50 meter bear crawl 25 burpees Compare to 10/16/12

1128

Tuesday

May 21, 2013
Pre WOD In 15 minutes, find your heaviest 1 rep squat clean Workout of the Day TuesdayIn 12 minutes, complete as many rounds as possible of: 1 squat clean @ 60% 1 handstand pushup 2 SC's, 2 HSPU's 3 SC's, 3 HSPU,s etc........

1124

Monday

May 20, 2013
Workout of the Day Lynne5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total reps

1123

Saturday

May 18, 2013
Pre WOD Double alternating tabata situps/front plank hold Workout of the Day SaturdayWith a partner, complete for time 400 meter run 1-10 reps of sumo deadlift high pull (#75/#45) , alternating,  ex..1/1, 2/2, 3/3 etc... 400 meter run 1-10 reps of push press 400 meter run 1-10 reps of kettlebell swings (24kg/16kg)