WOD Strength/Skill: Overhead Squat Intermediate and Advanced-5X5, sets across. That means pick a weight and stick with it. Move quickly and don’t putz around! Beginners-Practice OHS form, setup, and get some good sets in with a light barbell. Conditioning: “Nasty Girls” 3 Rounds for time: 50 Squats 7 Muscle-ups 10 Hang-power clean (135/95) Sub for ...…
From crossfit.com, Halloween 2008. WOD Tricks, no treats. Endurance WOD Hill Drill Run and bike – find a hill that takes 90 seconds to climb at a steady but not sprint effort. Run or ride the hill 10 times, at top of each hill – do 10 jump squats, then recover back down. After last ...…
WOD “Triple Decker” 8 min AMRAP of: Burpee-broad jump X 10 meters Walking Lunges X15 steps Double-Unders X 20 3 Minutes Rest 8 min AMRAP of: Knees to Elbows X 10 Kettlebell Swings X 15 Thrusters (45/25) X 20 3 Minutes Rest 8 min AMRAP of: Pullups X 10 Box Jump X 15 Wallball X ...…
WOD Front Squat: 5-3-3-2-2-2-1-1-1-1 Endurance WOD Swim, bike, run, or row Tempo Warm up 10 minutes 4 x 4 minutes at 80% effort, recover 3 minutes in between. Try to cover more distance with each repeat. Cool down 10 min…
WOD “Barbara” 5 Rounds, each for time: 20 Pullups 30 Pushups 40 Situps 50 Squats Rest exactly 3 minutes between rounds. Score is total time minus rest. Endurance WOD “Telephone Poles” Warm up 10 minutes Find a street with good stretch of telephone poles. Run from 1 pole to the next at 90%. Then jog ...…
WOD “DT” 5 Rounds for time: With 155/105 12 Deadlift 9 Hang-Power Clean 6 “Overhead Anyhow” Here is a video of 2009 CF Games Champ, Jason Khalipa completing “DT” in 6:16! http://media.crossfit.com/cf-video/CrossFit_KhalipaDT.mov Endurance WOD Off – lift heavy…
WOD “The Crippler” For time: 30 Bodyweight Back Squat 1 mile run Endurance WOD Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period. Choose one: Swim: 800m Bike: 5 miles Run: 2 miles C2: 3K…