Tag Archive for: burpees
WOD 8/14/11
3 rounds of: Row 30 seconds @95% effort;60 seconds rest
Power Clean-1/1/1
3 rounds of: 30 seconds max rep- Burpees;90 seconds rest
4 rounds of: 1 min max rep- 15 Wall Ball (20/12lbs)/ 1 Rope Climb;60 seconds rest
New T-Shirts are in.. Including…
WOD 4/23/11
Warm Up- Coaches Choice
3 RFT of: Row 500M/ 12 Push Jerk (95/45lbs)/ 21 Pull Ups
5 Burpees on the minute for 5 minutes
10 minute AMRAP of: Rope Climb
WOD 4/23/11
Warm Up- Coaches Choice
3 RFT of: Row 500M/ 12 Push Jerk (95/45lbs)/ 21 Pull Ups
5 Burpees on the minute for 5 minutes
10 minute AMRAP of: Rope Climb
WOD 4/19/11
Warm Up- Coaches Choice
For Time: 70 Burpee/60 Ab Mat Sit Ups /50 K.B. Swings /40 Pull Ups /30 HSPU's
WOD 4/13/11
Games Open WOD Week 4
AMRAP in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs/90lbs)
10 Muscle-ups
Courtesy of CrossFit HQ
Check out this video on YouTube
WOD 4/13/11
Games Open WOD Week 4
AMRAP in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs/90lbs)
10 Muscle-ups
Courtesy of CrossFit HQ
Check out this video on YouTube
WOD 4/8/11
Warm Up- Coaches Choice
AMRAP in 4 min of: 5 Toes to Bar/5 Power Clean (135/85)/5 Burpees
Rest 1 minute X's 5 Rounds
WOD 2/22/11
50 GHD Sit Ups for time
Zercher Grip Squat- 5/5/5/3/3/3
5 RFT of: 20 Burpee/ 10 Dead Hang Pull Up
LOE 6/20/10
LOE 6/20/10
Warm UP-
Dynamic and Static Flexibility
Rope 3 minutes
3 X 3 each (Lvl 1 sets across/Lvl 2 Max Effort)
Clean/Hang Clean/Power Clean/Hang Power Clean
Box Jump Tabata
3 rounds for time
10 Burpees
10 Forward Rolls
20 1 Leg…
LOE 6/11/10
Out Side
WarmUp- Dynamic and Static Flexability
S.B. Hill Run 3 minutes moderate intensity
30 seconds each X 6 rounds-
K.B. High Pull/Burpee/Jack Knife
Rest 30 seconds after each round
S.B. Hill Run 3 minutes High intensity
S.B. Over Head…
Post WorkOut Observations 2/28/10
Filthy Gorilla
Well Today's workouts produced lot's of smiles. The athletes worked really hard and had a great time doing it. First up Ricardo and EdK did, 3 min Jump rope followed by 21-15-9 Gorilla Cleans 16kg and Burpees couplet, then 3…
