Results For Category: "WOD"
Front Squat and Double Unders
5 155/110# Front Squat
Run 125
10 Double Unders
Run 125m
10 155/110# Front Squat
Run 125m
20 Double Unders
Run 125m
Continue in same increments for 25 Minutes
Hang Power Clean
Hang Power Clean- Take 15 minutes to find 1RM
Then
Three rounds for time of:
135 pound/95 pound Hang power cleans, 15 reps
15 Burpees
Your Next Lift HSPU and you as a backwards bear
Your Next Lift
Then
4 Rounds For Total Time of:
15 HSPU
15 KB Swings 2/1.5 pood
25yd Bear Crawl
25yd Backwards Bear Crawl
Rest 2 minutes
Barbell Snatch and a Burner
1 arm Barbell Snatch- 1,1,1,1,1
Then
For time:
30 135lb/95lb Cleans
10 Pullups
20 135lb/95lb Cleans
20 Pullups
10 135lb/95lb Cleans
30 Pullups
CrossFit Total
“CrossFit Total”
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
A throwback to the original CrossFit Gym. Where it all started:
Renaissance
“Renaissance”
3 Rounds for Time of:
400m Rack Walk 2/1.5 pood
5 Rope Climbs
50 Pushups
CrossFit Total tomorrow
Turkish get up and wall climbs
Turkish get up: 1 rep every minute on the minute for 12 minutes, alternate arms each minute
Then
4 Rounds for time of:
5 Wall Climbs
10 Bar Rollouts
15 Floor Wipers
20 Bar Facing Burpees
Santora
“Santora”
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
Do it all (on a monday)
Your Next Lift
Then
Accumulate 5 minutes: 45/25# Weighted plank hold
For total time
Then
Run 400 meters
1 1/2 pood Kettlebell X 21 swings 1.5/1 Pood
12 Pull-ups
For time
CrossFit Total this Friday.
Dumbbell Rows- 3 sets max reps
Then
5 Rounds for Time of:
10 K2E
15 Burpees
20 KB C&J (10/10) 1.5/1 Pood