AMRAP 25 mins:
1 Rope Climb
5 Hand release push-up
10 Toes to bar
20 Wall ball 20/14#
400 M run
Friday 09.06.2013
Four rounds for time of:
7 Muscle-ups
15 Deadlift 225/155#
30 Walking lunge steps
Thursday 09.05.2013
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
There is NO time component to this WOD
Wednesday 09.04.2013
15 minutes to establish 1RM Snatch
then:
AMRAP 10 minutes
5 Handstand Push-ups
10 Power Snatch 95/65#
Tuesday 09.03.2013
3 Rounds for time:
400 M run
30 KB swings 53/36#
20 Back squats 155/115#
(from floor)
Gantry Endurance WOD:
8x 200 M w/ 2:00 recovery
Monday 09.02.2013
2012 CrossFit Games Open workout 12.1
AMRAP 7 minutes of
Burpees
Sunday 09.01.2013
Rest.
(It’s September)
Saturday 08.31.2013
“Brenton”
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Friday 08.30.2014
4 RFT:
12 Shoulder to overhead 105/75#
18 Box jumps 24/20″
24 Double unders
08.29.2013
“Karen”
For time:
150 Wall ball 20/14#