Category Archives: WOD

03.09.14


Main – CrossFit

Metcon (Time)

For Time:
Two Person Team
21-15-9
Box Jump (24/20″)
Kettlebell Swings (53/35#)
Then…
9-15-21
Kettlebell Swings (53/35#)
Box Jump (24/20″)
*Partner “A” moves through the first WOD while partner “B” waits and cheers on. Once Partner “A” is done, partner “B” moves through the first WOD.
*Repeat same process for second WOD.”

03.08.14


Main – CrossFit

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

03.07.14


Main – CrossFit

Bench Press (5-5-5)

Metcon (Time)

For time:
Row 1,000m
50 WallBalls (20/14#)
40 KB Swings (24/16kg)
30 Box Jumps (24/20″)
20 Burpees
10 Deadlifts (225/155#)

03.06.14


Main – CrossFit

Metcon (Time)

For time, use 1 bar
20 Deadlift (275/205)
20 Front Squat (185/115)
20 Squat Snatch (135/95)
For scaling purposes, this should be heavy.