06/19/13

Posted in WODs

MOD
Death by deadlifts

WOD
100 burpees

1016669_10200512327425318_604832856_n

01/28/13

Posted in WODs

MOD
Deadlifts

WOD
5 rounds AFAFP
-5 deadlifts (315/205)
-10 burpees

7 minute cap to finish. 4 minute cap for Rx marker.

01/23/13

Posted in WODs

CrossFit Total
1RM back squat
1RM strict press
1RM deadlift

3 attempts each movement

01/10/13

Posted in WODs

WOD
100 unbroken deadlifts
*double under penalty enforced everytime you stop or drop the barbell

MOD
Running

01/03/13

Posted in WODs

MOD
Snatch complex

WOD
21-15-9
Deadlifts, 225/155
Dips
Double unders
Farmers walk

12/31/12

Posted in WODs

WOD
“Stevie”
12 movements, 31 UNBROKEN reps of each:
Kettlebell swings, 70/35
Wall balls, 20/14
Overhead squats, 95/65
Burpees
Lunges
Push jerks, 95/65
K2E
Box jumps, 24/20
Hang cleans, 95/65
Sit ups
Double unders
Deadlifts, 185/125
*you can hold a movement and rest to be considered unbroken. if something starts on the ground it can’t touch the ground again: ex. for barbell movements such as overhead squats, you could rest the bar on your shoulders
**for bodyweight movements like box jumps and burpees, you must keep moving
***if you fail, you start back at rep #1
****you can rest as long as you wish between movements

12/28/12

Posted in WODs

MOD
Snatch balance

WOD
AMRAP 20 minutes
Run 400m
25 squats
Run 400m
25 deadlifts
Run 400m
25 sdhp
Run 400m
25 push press
Run 400m
25 double unders

12/10/12

Posted in WODs

GMOD
Strict T2B
Ring push ups
Strict pull ups

MOD
Power snatch
Front squats

WOD
7 deadlifts
30 squats
7 handstand push ups

12/07/12

Posted in WODs

GMOD
Planche
Toes touch push ups
Clapping pull ups

MOD
Weighted pull ups
L-sits

WOD
“King Kong”
3 Rounds
1 deadlift, 455#
2 muscle ups
3 squat cleans, 250#
4 handstand push ups

11/29/12

Posted in WODs

GMOD
Shoot thrus
Wall walks

MOD
Push jerk

WOD
21-15-9
Pull ups
Deadlifts @ BW
Run a lap after each couplet

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