Let's Crossfit http://letscrossfit.com Just another Reebok CrossFit Sites site Fri, 19 Apr 2013 07:07:35 +0000 en-US hourly 1 Week 6, Day 5 EOS3 http://letscrossfit.com/2013/04/19/week-6-day-5-eos3/ http://letscrossfit.com/2013/04/19/week-6-day-5-eos3/#comments Fri, 19 Apr 2013 07:07:35 +0000 Vince Oliver http://letscrossfit.com/?p=4519 WARM UP Row 500m/ Run 400m

3 rounds:

5 Toes to Bar

5 Jumping Back Squats w/RX Bar

 

SKILL Back Squat 5-5-3-3-1-1-1-1

 

WOD

“Barbra”

Five rounds, each of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

]]> http://letscrossfit.com/2013/04/19/week-6-day-5-eos3/feed/ 0 Week 6, Day 4 http://letscrossfit.com/2013/04/18/week-6-day-4/ http://letscrossfit.com/2013/04/18/week-6-day-4/#comments Thu, 18 Apr 2013 07:06:10 +0000 Vince Oliver http://letscrossfit.com/?p=4513 WARM UP Row 500m/ Run 400m

1 round:

5 OH Squats

5 Pass through

Burgener WU

 

SKILL Snatch 5-5-3-3-3-3

 

WOD

4 x 3 minute rounds

Run 400m

AMRAP Double unders

]]> http://letscrossfit.com/2013/04/18/week-6-day-4/feed/ 0 Week 6, Day 3 http://letscrossfit.com/2013/04/17/week-6-day-3/ http://letscrossfit.com/2013/04/17/week-6-day-3/#comments Wed, 17 Apr 2013 07:04:18 +0000 Vince Oliver http://letscrossfit.com/?p=4507 WARM UP Row 500m/ Run 400m

3 rounds:

10 sit ups

5 pull ups

5 RX Bar Thrusters

 

SKILL Thruster 5-5-3-3-3-1-1-1-1

 

WOD

Run 400M, Then

21-15-9 Reps of:

Kettle Bell Swing

Lunge

Wall ball

Lunge

]]> http://letscrossfit.com/2013/04/17/week-6-day-3/feed/ 0 Week 6, Day 2 http://letscrossfit.com/2013/04/16/week-6-day-2/ http://letscrossfit.com/2013/04/16/week-6-day-2/#comments Tue, 16 Apr 2013 07:03:16 +0000 Vince Oliver http://letscrossfit.com/?p=4503 WARM UP Row 500m/ Run 400m

2 rounds:

5 Burpee pull ups

5 left leg lunge

run 100 m

 

SKILL Jerk 5-5-5-5-5

 

WOD

“Kelsey Oliver”

10 minute AMRAP

+1 Deadlift 225/155

run 100m

rest 3 minutes

start on the round you finished with (Completed or not)

-1 rep Deadlift 225/155

Run 100m

10 minute time cap

]]> http://letscrossfit.com/2013/04/16/week-6-day-2/feed/ 0 Week 6, Day1 http://letscrossfit.com/2013/04/15/week-6-day1/ http://letscrossfit.com/2013/04/15/week-6-day1/#comments Mon, 15 Apr 2013 07:02:08 +0000 Vince Oliver http://letscrossfit.com/?p=4499 WARM UP Row 500m/ Run 400m

3 rounds:

5 good mornings

10 sit ups

10 air squats

Run 100m

 

SKILL Deadlift 5-5-3-3-1-1-1

 

WOD

Mary

5 HSPU

10 Pistols

15 pull ups

]]> http://letscrossfit.com/2013/04/15/week-6-day1/feed/ 0 Week 5, Day 5 http://letscrossfit.com/2013/04/12/week-5-day-5/ http://letscrossfit.com/2013/04/12/week-5-day-5/#comments Fri, 12 Apr 2013 07:29:07 +0000 Vince Oliver http://letscrossfit.com/?p=4493 WARM UP row 250m BTW (balls to the wall)

2 rounds:

5 push ups

10 sit ups

7 left leg jumping lunges

 

SKILL Push Press 5-5-3-3-3-3

 

WOD “Your Turn!”

With Partner

10 x 250m row, switch

20 minute time cap

 

]]> http://letscrossfit.com/2013/04/12/week-5-day-5/feed/ 0 Week 5, Day 4 http://letscrossfit.com/2013/04/11/week-5-day-4/ http://letscrossfit.com/2013/04/11/week-5-day-4/#comments Thu, 11 Apr 2013 07:26:07 +0000 Vince Oliver http://letscrossfit.com/?p=4485 WARM UP Row 500m/ Run 400m

2 rounds of:

5 toes to bar

5 Hollow rocker to super man

5 power clean n jerk 45#/35#

 

SKILL Clean and Jerk 5-5-3-3-3-1-1-1

 

WOD “Go To Jail”

Run 400m

5 wall walks

20 situps

run 200m

10 handstand pushups

20 situps

run 200m

20 push ups

20 situps

]]> http://letscrossfit.com/2013/04/11/week-5-day-4/feed/ 0 Week 5, Day 3 http://letscrossfit.com/2013/04/10/week-5-day-3/ http://letscrossfit.com/2013/04/10/week-5-day-3/#comments Wed, 10 Apr 2013 07:01:50 +0000 Vince Oliver http://letscrossfit.com/?p=4443 WARM UP Row 500m/ Run 400m

2 rounds:

5 pvc pass through

5 PVC Full Snatch

5 walking lunge left leg

 

SKILL Front Squat 5-5-5-5-5

 

WOD “Fight On”

3 rounds

1 minute each station

Row for calories

Wall ball reps

SDHP reps

OH Squat reps

rest

]]> http://letscrossfit.com/2013/04/10/week-5-day-3/feed/ 0 Week 5, Day 2 http://letscrossfit.com/2013/04/09/week-5-day-2/ http://letscrossfit.com/2013/04/09/week-5-day-2/#comments Tue, 09 Apr 2013 07:55:45 +0000 Vince Oliver http://letscrossfit.com/?p=4437 Congratulations to Fisher, for winning the Body Fat challenge and $350.

52WARM UP Row 500m/ Run 400m

2 rounds

5 inch Worm walks

5 box jumps w/ squat

5 strict press with RX Bar

5 box jumps w/squat

 

SKILL Press 5-5-3-3-1-1-1-1

 

WOD

5 x 2 minute rounds

7 push press at 135/95

AMRAP box Jumps

]]> http://letscrossfit.com/2013/04/09/week-5-day-2/feed/ 0 Week 5, Day 1 http://letscrossfit.com/2013/04/08/week-5-day-1/ http://letscrossfit.com/2013/04/08/week-5-day-1/#comments Mon, 08 Apr 2013 07:47:08 +0000 Vince Oliver http://letscrossfit.com/?p=4433 Congratulations to Kelly G, For winning the Body Fat challenge and $500

WARM UP Row 500m/ Run 400m

2 rounds

5 Toes to bar

10 Air squats

15 Hang Power Clean w/ Bar

 

SKILL Clean 5-5-3-3-3-3

 

WOD

Angie

100 pull ups

100 situps

100 air squats

100 push ups

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