Wednesday, June 13, 2012
“Helen”
3 Rounds for time of:
400m Run
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 04/26/12 ♦
Tuesday, June 12, 2012
Skill / Strength
Clean & jerk
Conditioning
As many reps as possible in 7 minutes following the rep scheme below:
1 Thruster (115#/80#)
1 Burpee
2 Thrusters (115#/80#)
2 Burpees
3 Thrusters (115#/80#)
3 Burpees
4 Thrusters (115#/80#)
4 Burpees
Sunday, June 10, 2012
2 Rounds for time of:
500m Row
15 Toes to bar
25 Sit ups
30 Push ups
WOD Courtesy of Guerrilla Fitness CrossFit Montclair
Saturday, June 9, 2012
All participants please arrive by 9:45
“Hope”
Three rounds of:
Burpees
Power snatch (75#/55#)
Box jump (24″/20″)
Thruster (75#/55#)
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Thursday, June 7, 2012
Skill / Strength
Snatch
Conditioning
6 Rounds:
Run 200m
Rest 1 minute in between rounds
♦ compare to 04/19/12 ♦
Wednesday, June 6, 2012
3 Rounds for time of:
7 Atlas stone [ground to shoulder]
14 Box jump (24″/20″)
21 Push press (95#/65#)
