Category Archives: WOD
WOD for February 22, 2012
Take 15-20 minutes to find: 1RM Clean and Jerk For time: 500m Row 50 KBS (#53/#35) 100 Air Squats 500m Row *Body Fat Testing at GP from 4-7 PM Read more…
WOD for February 21, 2012
15 Minutes of Mobility and Skill Work 5 Rds for Max Reps of: 60 seconds Pull-Ups 60 seconds Ring Dips 60 seconds Burpees 60 seconds Rest *post total reps per round *Remember Grant Park your dunk is tomorrow 4-7pm! *Check… Read more…
WOD for February 20, 2012
4 Sets of: 5-7 Front Squats 10-12 Ring Rows Rest 90s b/w exercises Partner WOD 10 Rounds EACH: 5 Power Cleans (#135/#95) 10 BJs (24″/20″) *post total time for all 20 rounds *Body Fat Tests: Feb.22 4-7pm in GP Read more…
WOD for February 19, 2012
Sunday = Funday Get Ready for HEC V: em Fogo Read more…
WOD for February 18, 2012
9AM: Open Gym 10AM: 50/50 Event, Spread the Love Edition Bring your friends to try out CrossFit! Teams of 3: 150 Box Jumps 150 Pull-ups 1500m Row 150 KBS 150 Push-ups *1 person working at a time Must complete all… Read more…
WOD for February 17, 2012
5 Sets of: 2-Position Clean (One from the ground, one from the hang) Rest 2-3 minutes between sets Focus On: Putting yourself in the correct positions Executing the lift with speed and intensity *Do not sacrifice speed for weight Every… Read more…
WOD for February 16, 2012
Every 4 Minutes Complete: 10 Front Squats (#135/#95) 400m Run For a total of 6 Sets *Weight must be taken from the ground – no racks. Read more…
WOD for February 15, 2012
Take 15 minutes to find: 1RM Push Press For time: Row 1000 Meters 3 Rounds: 10 Push Press (#95/#65) 15 Box Jumps (24″/20″) 600m Run *Only row once Read more…
WOD for February 14, 2012
Happy Valentine’s Day! 4 Sets of: 6-8 Pistols (each leg) 10-12 Single-Arm DB Row (each arm) Rest 90 seconds between exercise sets *note progression or weight used 4 RFT: 10 Burpees 15 KBS (#70/#53) 30 DUs Rest 90 seconds Read more…
WOD for February 13, 2012
15-10-5: Deadlift Rest 20 Seconds Max Reps Ring Push-Ups Rest 3 Minutes (Post loads used and reps achieved) 3 RFT: 10 Power Clean (#135/#95) 15 Pull-Ups 400 Meter Run Read more…
