Posts

WOD 11/16/10

Back Squat Back Squat 3-3-3-3-3 Find a heavy triple. "Short Kelly" 3 Rounds For Time of: 400m run 30 box jumps 30 wallballs Post time and weights to comments.

WOD 11/7/10

WOD 11/7/10 Warm Up: 50 each - Air Squat / Push Up / Alternating Lunges / Sit Ups Grace: M;135 / F;65 - 30 Clean & Jerk for time (Inc.) Circuit: 30 Sec each - Box Jump / Undulating Rope / Ball Slams / SDHP / KB Swings

WOD 11/5/10

  3 Rounds For Time of: 10 x 2-handed KB cleans 24kg / 16kg   10 x box jumps 24" 4 Rounds of: 1:00 Barbell Farmer's Walk 95lbs each side 1:00 Body Weight sled drag Technique Practice Skin The…

WOD 10/30/10

Back Squat 5-5-5-5-5 Work up to a heavy quintuplet. AMRAP in 10 minutes: 10 Air Squats 10 Kettlebell Swings (1.5 Pood) 10 AbMat Sit-Ups 10 Push-Ups (CrossFit Games standard) Post weights and time to comments.