» W.O.D.

100903

Mitch — Fri, 03 Sep 2010 02:26:44 +0000

Skill: Pull-ups / Muscle-ups

WOD: Clean and Jerk 1-1-1-1-1-1-1

100902

Mitch — Thu, 02 Sep 2010 01:19:30 +0000

Strength: Shoulder Press 5 x 3

WOD: 5 Rounds For Time

-5 Tire Flips

-10 Pull-ups

-15 Double Unders

100831 – Filthy Fifty

Mitch — Tue, 31 Aug 2010 02:21:48 +0000

Strength: Back Squat 3 x 5

WOD: Filthy Fifty

For Time Complete:

-50 Box jumps (24″/20″)

-50 Jumping pull-ups

-50 Kettlebell swings (35#/25#)

-Walking Lunge 50 steps

-50 Knees to elbows

-50 Push press (45#/30#)

-50 Back extensions

-50 Wall ball shots (20#/12#)

-50 Burpees

-50 Double unders

100830

Mitch — Mon, 30 Aug 2010 03:21:35 +0000

Strength: Power Clean 2 x 5 / 2 x 3 / 2 x 1

WOD: For Time Complete

-10 Power Cleans (155# / 105#)

-20 Push-ups

-9 Power Cleans

-19 Push-ups

-8 Power Cleans

-18 Push-ups

-7 Power Cleans

-17 Push-ups

-6 Power Cleans

-16 Push-ups

-5 Power Cleans

-15 Push-ups

-4 Power Cleans

-14 Push-ups

-3 Power Cleans

-13 Push-ups

-2 Power Cleans

-12 Push-ups

-1 Power Cleans

-11 Push-ups

100827

Mitch — Fri, 27 Aug 2010 02:24:16 +0000

Strength: Push Jerk 3 x 5

WOD: For Time Complete 21 – 15 – 9 Reps Of:

-Kettlebell Swing (55# / 35#)

-Burpees

-Pull-ups

100826

Mitch — Wed, 25 Aug 2010 22:43:52 +0000

Strength: Snatch 5 x 3

WOD: 5 Rounds For Time

-Run 400 meters

-10 Hang Squat Snatches

-15 Ring Dips

-20 Lateral Bar Jumps

100824

Mitch — Tue, 24 Aug 2010 02:09:08 +0000

Skill: Turkish Get Ups 5 x each side. Increase weight.

WOD: CrossFit Total

Back Squat 1RM

Shoulder Press 1RM

Deadlift 1RM

100823

Mitch — Mon, 23 Aug 2010 02:41:51 +0000

Strength: OHS 2 x 5 / 2 x 3 / 2 x 1

WOD: 12 minute AMRAP

-3 Handstand Push Ups

-6 Pull ups

-9 Squat Cleans (95# / 65#)

100820

Mitch — Fri, 20 Aug 2010 02:01:35 +0000

Strength: Hang Power Clean 5 x 3

WOD: For Time Complete

-50 Overhead Walking Lunges (45#/25#) & 25 Burpees

-40 Overhead Walking Lunges (45#/25#) & 20 Burpees

-30 Overhead Walking Lunges (45#/25#) & 15 Burpees

-20 Overhead Walking Lunges (45#/25#) & 10 Burpees

-10 Overhead Walking Lunges (45#/25#) & 5 Burpees

100819

Mitch — Thu, 19 Aug 2010 01:46:40 +0000

Strength: Thruster 3 x 3

WOD: For Time Complete

-Run 800 meters

-15 Tire Flips

-30 DB Push Press (35#/25#)

-Run 400 meters

-10 Tire Flips

-20 DB Push Press

-Run 200 meters

-5 Tire Flips

-10 DB Push Press