Saturday, December 15, 2012
For time:
Run 400m
100 Overhead walking lunges (45#/25#)
Run 400m
* Wall climb penalty every time the plate is lowered
Thursday, December 13, 2012
Click on the image to watch video
“Amanda”
9-7-5 reps of:
Muscle ups
Squat snatches (135#/95#)
Wednesday, December 12, 2012
Skill / Strength
Snatch
Clean & jerk
Conditioning
6 Rounds:
Run 200m
Rest 1 minute in between rounds
♦ compare to 06/07/12 ♦
Tuesday, December 11, 2012
Strength
Back squat
2012 CrossFit Games Open WOD 12.1
AMRAP in 7 minutes of:
Burpees
Sunday, December 9, 2012
Gymnastics Skill Work
Headstand, Handstand, Single arm handstand, Handstand walk
Conditioning
2 Rounds of:
40m Shuttle run
10 HSPUs
-THEN-
Run 400m (45#/25#)
-THEN-
2 Rounds of:
40m Shuttle run
10 HSPUs
Saturday, December 8, 2012
In celebration of Chris Parisi’s wedding tonight, “Suns Out” found the….
“Wedding Wod”
If you’re going to a wedding, you better have a date, so partner up.
There are only a few ways to get to a CrossFit Wedding: Run, Row, or Jump
1. Run 800m, Row 800m, and 100 DU’s
You know you will hear some wedding BELLS
2. 100 kettle BELL swings (55#/35#)
And after the RINGS are exchanged its time to party
3. 50 RING Rows
We better make sure our LUNGE technique is perfect before we take the garter
4. 100 Lunges
And if we are lucky, we may even get some late night THRUSTERS in
5. 50 Thrusters (95#/ 65#)
With all the people at the wedding, you can be sure morning will bring a lot of CLEANING
6. 100 Hang cleans (95#/ 65#)
RULES:
Weddings are always crazy, so these may happen in any order… you never know
Move through the exercises anyway you like, you must complete the exercise before moving on. Each partner must do half the work…. if your married they always get half.
WOD courtesy of CrossFit Heights, Tripp City, Ohio
Thursday, December 6, 2012
Skill / Strength
Hang squat clean & jerk
Conditioning
5 Rounds for time of:
10 Box jump overs (20″/14)
10 KB swings (70#/55#)
5 Box jump overs (20″/14″)
5 Thrusters (115#/75#)
Rest 1 minute in between rounds