WOD
3 Round for time:
50m Over Head Medicine Ball Lunge 10kg(6kg).
50m Medicine ball throw (two handed) 5 X Burpees where the ball lands
Post time [...]
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WOD Run 5km Post time [...] WOD 7 Rounds for time: 5 X Power Cleans 70kg (40kg) Post time [...] WOD Front Squats: 5-5-5-5-5-5-5 Warm up to your max load for the five reps. Feel free to work off some racks or clean the weight off the floor. Post your load for each set [...] “Happy Mother’s Day” WOD 4 Rounds for time 50 Kettle Bell Swings 24kg(16kg) Post time [...] WOD “Fran” 40kg Thruster 21 – 15 – 9 For Time: Fran is another benchmark workout. It is hard and fast and has a cut off of 10minutes. I have seen it done in about three and a half minutes. Can a workout that short be enough?…….you be the judge. Post your times [...] Rest Day! If you have time today, take a look at the CrossFit.com site (link is on the left sidebar) and look at some of the exercise demos posted. Pick a movement you are not confident with and see if you can get some insight on how it should [...] WOD “Daniel” 50 Pull ups Post times to comments:
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. First Posted 15 [...] WOD Deadlift. 3-3-3-3-3-3-3 Lift at about 90% of your 1RM. If your max DL is 170kg then aim to be lifting about 150-155kg for each triple. If your max is 100kg, try and lift 90kg. Warm up well before you start the lifting and rest as needed between sets. Post loads [...] WOD “Angie 100 Pull-ups Complete all reps of each exercise before moving to the next. Post time to comments. This was my first ever CrossFit workout. I went to work after doing this workout and could barely get the phone to my ear for the whole shift. We will be doing Jumping Ring Pull ups in the class. [...] |
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