Posts Tagged ‘CrossFit’
Lumberjack 20 (Hero WOD) · 30 April 2011
20 Deadlifts 125kg Run 400m 20 KB swings 32kg Run 400m 20 Overhead Squats 50kg Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (20kg each) Run 400m Scaling: Level 0 – DL 70/50kg, KB 16/12, OH Squat 25/15kg, Pull-ups (std.), [...]
Push press and sprints · 29 April 2011
Push Press 3×5 Add 2.5kg from last week. Then… Half gasser on the minute for 10 minutes.
Jess · 28 April 2011
5 rounds: squat snatch, 6, 50kg/30kg pull-ups, 9 burpees, 12 Scaling: Level 0- Power snatch 30kg/20kg Level 1- 40kg/25kg Level 2+ – as Rx’d This WOD is named after Jess Berry, who is our first Athlete of the Month (April, 2011).
Rest Day · 27 April 2011
Mobility: Ankle Skill: Snatch Work: Catch up on a WOD you missed this week, or Work on your goat.
Deadlifts, ring dips, knees to elbows · 26 April 2011
Deadlift 3×5 Add 5kg from last week. Ring Dips 3×5 Weighted if possible. Knees to elbows, 50
Hang power clean, then row · 25 April 2011
Hang Power Clean 5×3 Rest, then… 4 x 250m row. Rest as required.
Ride · 24 April 2011
Get out on the bike find a hill and do 8 x 400m repeats. Rest as required between efforts.
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