WOD 2.11.13

Results from 2.4.13-2.7.13


SKILL:

WARM-UP/SKILL:

3 minutes of double-under practice
Spiderman lunges-3x
Inch worms-2x
10 Double arm circles (both directions)
10 PVC Pass-thrus
10 Pull-ups, strict then kipping if failure is reached
5 Wall walks


CONDITIONING:

"The Chief"

5 rounds: 3 minute AMRAP:

3 Power cleans, 135/95, 95/65, 65/45
6 Push-ups
9 Squats
-rest 1:00

Post time of each round to comments.

WOD 2.8.13

Photo courtesy of CrossFit Rockwall

5 rounds for total working time:

"Helen" intervals:

400m run
21 KBS, 24/16kg
12 Pull-ups
-rest 1:00

Post total working time to comments.

WOD 2.7.13

Photo courtesy of 2guycrossfitting.wordpress.com

Here's a little info on everyone's favorite movement, the BURPEE!!! Yes, they suck, but that just means that they must be good for something. Courtesy of The Art of Manliness


STRENGTH:

Should Press: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%


CONDITIONING:

"Burpee Fran"

21-15-9 reps for time of:

Thrusters, 95/65, 65/45, 45/35
Burpees

Post loads and time to comments.

WOD 2.6.13

A little overhead squat inspiration. Courtesy of CrossFit Somerville

SKILL:

1a) Wall walks: 3 x 5
1b) Double-unders: 3 x 50
-rest 1:00


CONDITIONING:

Tabata: 8 rounds of each movement (20 seconds of work, 10 seconds of rest=1 round)

Wall walks
Hollow rocks
Overhead squats, 95/65, 65/45, 45/35
*Your total score is the sum of your lowest score from each movement.

Post total score to comments.

WOD 2.5.13

Everyone better read this and have the sweetest squat by class later today!

STRENGTH:

Snatch: 3 @ 55%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%
Back Squat: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%
-Rest 60-90 seconds between sets


CONDITIONING:

8 minute AMRAP:

5 Power cleans @ 75%
10 HR Push-ups
20 KBS, 24/16kg, 16/12kg, 12/9kg

Post loads and rounds/reps to comments.

WOD 2.4.13

SKILLS:

1a) HSPU: 3 x ME
1b) GHD Sit-ups: 3 x 15
- rest 1:00

CONDITIONING:

For time:

50 Squats
40 SDHP, 45/35
30 Burpees
20 Pull-ups
10 HSPU

Post total HSPU and time to comments.

WOD 2.1.13

CONDITIONING:

21-15-9:

Muscle-ups
Barbell step-ups (front rack), 115/85, 85/65, 65/45

CASH-OUT:

100 double-unders for time.

Post times to comments.