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Tag: burpees


Week 5, Day 3 / 9-12-12

Posted by VincentO in WOD. No Comments

12th September

Skill/ warm up

Power Snatch and thrusters

 

WOD:

“CrossFit For HOPE”

3 Round for Reps:

Burpees

Power Snatch (75/45 lbs)

Box Jumps (24/20”)

Thrusters (75/45 lbs)

Chest to Bar Pull-Ups

* Perform each exercise for 1 Minute before moving on to the next exercise; with 1 Minute rest before beginning each round.



Week 5, Day 1 / 9-10-12

Posted by VincentO in WOD. No Comments

10th September

Warm up

5 rounds of:

5 Kettlebell swing burpee/ Run 100m

 

WOD

Barbra

5 RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 minutes



Grand Opening PREP DAY

Posted by VincentO in WOD. No Comments

10th August

Grand opening athlete WOD

practice skills and guided stretch

Non grand opening athlete WOD

Row 20 sec/40sec rest until 2500m

then do 5 burpees for every minute it takes you. If you are on the burpees challenge some of these can count toward your daily requirements.


Double Barrel 2-1

Posted by VincentO in WOD. No Comments

25th June

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Lets Get It week 1 day 1

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18th June

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Polly

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6th June

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your wall balls

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4th May

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Bull’s Shot

Posted by GarrettW in WOD. No Comments

11th April

15 minutes AMRAP:
2x muscle-up
4x tire flip
6x burpees



Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips