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WOD 5/4/12 C

TABATA Sprints DeadLift 3/3/1/1/1 Max Effort 5RFT of : 6 Clean & Jerk (135/95)/ 9 K2E/ 200m Run

WOD 4/18/12

1K Row @ 28 SPM/ 3 Min rest/ 1K Row @ 24 SPM DeadLift - 1/1/1/1/1/1/1 Max Effort 21/15/9 RFT of Box Jumps/ K2E/ HSPU

Rest Day 8/25/11

Free Class Next Saturday Now is the time to tell your friends about CrossFit!! We added a regular Free Class to the schedule every Saturday at 11:30am, starting September 3rd. This is a FREE class for members who bring a friend or for someone…

WOD 6/4/11

 (half) Cindy= 10min AMRAP of: 5 Pull UP/10 Push Up/15 Air Squat DeadLift- 1/1/1/1/1/1/1/1/1/1 (80% 1RM) Box Jump-1/1/1/1/1/1/1 (Max Height) 50 GHD Sit Up

WOD 5/18/11

10 RFT of: 10 each- Ball Slam (20/15)/ Burpees/ K.B. Swing (20/12kg) DeadLift- 5/5/3/3/1/1

WOD 5/11/11

Warm Up- Coaches Choice DeadLift- 1/1/1/1/1/1/1 Rope Climb- 1/1/1/1/1 Run 1 mile

WOD 3/9/11

Warm Up- Coaches Choice DeadLift- 5/5/5/5/5 @ 60-75% 1RM 5RFT of: 7 each Snatch/O.H.S. (115/65) Run 1 Mile

WOD 3/2/11

Warm Up- Coaches Choice NFT: 25 DeadLift with the Bar DeadLift- 1/1/1/1/1 3 minutes of: Split Jerk Practice Split Jerk- 5/5/3/3/1/1/1 100 Weighted: Dead Bug's Row for the Red Cross + ATTENTION ALL CF718'ERS LESS THAN ONE WEEK LEFT!!! We only…

WOD 2/23/11

50 Goblet Squats for time (1.5/1 pood) PVC Dislocate/Shoulder Mobility K.B. Press- 5/5/5/3/3/3 5 RFT of: 15 DeadLift (135/95)/10 Toes To Bar

WOD 2/23/11

50 Goblet Squats for time (1.5/1 pood) PVC Dislocate/Shoulder Mobility K.B. Press- 5/5/5/3/3/3 5 RFT of: 15 DeadLift (135/95)/10 Toes To Bar

WOD 2/15/11

DeadLift- 1/1/1/1/1/1/1 Squat- 3/3/3/3/3/3/3 Press- 5/5/5/5/5

WOD 2/01/11

Death By- Push Up AMRAP in 10 minutes of- Dead Lift 225lbs 3 min AMRAP of- Double Unders + 1 min AMRAP of- Sit Ups + 2 min AMRAP of-Double Unders + 1 min AMRAP  of- Sit Ups + 1 min AMRAP Double Unders + 1 min AMRAP Sit Ups Check out…

WOD 2/01/11

Death By- Push Up AMRAP in 10 minutes of- Dead Lift 225lbs 3 min AMRAP of- Double Unders + 1 min AMRAP of- Sit Ups + 2 min AMRAP of-Double Unders + 1 min AMRAP  of- Sit Ups + 1 min AMRAP Double Unders + 1 min AMRAP Sit Ups Check out…

WOD 1/25/11

50 Air Squats for time Run 1 Lap around the block + 2 minutes of rest + PVC Dislocate 5 minutes of HSPU practice 3 minutes of DeadLift practice Diane- 21/15/9 RFT of: 225 DeadLift/Hand Stand Push Up + 3 minutes rest Run 1 Lap around the…

WOD 01/07/11

3 RFT of 10 M.B. Clean/ 10 Burpees/ 250M Rowing 40 Barbell DeadLift/ 30 Barbell Clean/ 20 Barbell Strict Press (MOD) LINDA- 10-1 Descending Ladder of: Deadlift: 1 12 body weight/Clean: 34 body weight/Strict Press : 34 body weight Set up two…

WOD 12/20/10

Weighted  Squat Tabata + 2 minutes rest/stretch legs 3 RFT of 10 each D.B. Renegade row/Push Up/Barbell Deadlift + Upward Facing Dog + Samson stretch 10 minutes working up to 1RM Deadlift 3 Deadlift (85% 1RM) + 1.5 minutes of Double Unders…

WOD 11/30/10

25-20-15-10-5 Reps for time of: Deadlift (85% BW), Pushups, AbMat Sit-ups. [youtube=http://www.youtube.com/watch?v/RViBpPQBjHs?fs=1&hl=en_US]

WOD 11/8/10

CrossFit Total Back Squat 1-1-1 Strict Shoulder Press 1-1-1 Deadlift 1-1-1 Three attempts at a 1RM for each.  The first rep should be a weight that you know that you can do three reps at.  The second is a weight that you know you can…

Deadlifts

    WOD 11/02/10 Deadlift 3-3-3-3-3 Work up to 75% - 85% of 1RM 4 Rounds For Time of: 10 ring pull-ups 15 push press 45lbs 20 kettlebell swings (american) 25 abmat sit-ups Post weight and time to comments Courtesy of CrossFit…