Monday, June 18, 2012

WOD for 18 Jun 12

Warm up:
Run 800m
50 Double Unders
20 Burpees

Skill:
Athletes Choice
Pick a movement and Practice it for 10 minutes

WOD
As many rounds as possible of:
100 m
5 Deadlifts (185#)
5 Handstand Push-ups

Tuesday, June 5, 2012

5 Jun 12

"Diane"

21-15-9
Deadlift (225#)
Handstand Push-ups

4 Jun 12

Main WOD
"Death by Pull-up"
One pull-up first minute,
Two pull-ups second,
Etc...
(kipping allowed)

CRFC Ladies WOD
"Death by Burpee"
One burpee first minute,
Two burpees second,
Etc...

Sunday, June 3, 2012

WOD for 3 Jun 12

Five rounds for time of:
25 Push press (75#)
50 Double-unders

WOD for 1 Jun 12

For Time:
800m
21-15-9
Burpees
Kettlebell Swings (54#/35#)
800m
30-20-10
Wall Balls (20#)
ABMAT Sit-ups
800m

WOD for 31 May 12

21-15-9 reps for time of:
Front squats (95#)
Burpees
Pull-ups

WOD for 30 May 12

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.