9/13/2012 – WOD
“Nancy” – 5 Rounds for Time
400m Run
15 Overhead Squats 95/65lb
Blog
9/12/2012 – WOD
15 min to find 1RM Power Clean
12-9-6-3 of:
Power Clean 185/125lb (70% of 1RM)
Burpee Box Jumps 30/24″
—Rest 3 min
100 Sit-ups for time
9/11/2012 – WOD
“The Seven”
7 Rounds for Time:
7 Handstand Push-ups
7 Thrusters 135lb
7 Knees to Elbow
7 Deadlifts 245lb
7 Burpees
7 KB Swings 70lb
7 Pull-ups
“The Seven”: WOD Demo on CrossFit.com
9/10/2012 – WOD
Strength: Back Squat 5×5 (Find 5RM)
Run 400m
—Rest 2 min
Row 500m
—Rest 2 min
Run 400m
—Rest 1min 30sec
Row 500m
—Rest 1min 30sec
Run 400m
—Rest 1 min
Row 500m
WOD Notes: Each effort must be all out!!! Record times for every run and row
9/8/2012 – WOD
10 Rounds for time
10 Hang Power Cleans 95/65lb (40% of 1RM)
10 Back Squats 95/65lb
—Rest 3 min
3 Min AMRAP Ladder:
1 Box Jump 40″/30″
2 Ring Dips
2 Box Jumps 40″/30″
4 Ring Dips
3 Box Jumps 40″/30″
6 Ring Dips…
***Assistance: 4×60′ Prowler Pushes for max weight
9/7/2012 – WOD
9-1 Reps of:
Push Press 155/105lb (65% of 1RM)
Strict Pullups
***After round 6 Run 400m with Sled 45/25lb
9/6/2012 – WOD
5 Rounds for time:
6 Deadlifts 315/205lb (70% of 1RM)
8 Bar Facing Burpees
10 Overhead Walking Lunges w/ plate 45/25lb
9/5/2012 – WOD
“Helen” (Compare to: 4th of July)
3 Rounds for time:
400m Run
21 KB swings 53/35lb
12 Pull-ups
—Rest 5 min
3x ME Tire Flips in 1 min
9/4/2012 – WOD
5 Rounds for time:
10 Front Squat 165/115lb (55% of 1RM)
20 HR Push-ups
300m Row
—Midline: 4×25 weighted sit-ups
9/3/2012 – WOD
Strength/Skill: 20 min to find 1RM Snatch
10 Min AMRAP: (2011 CrossFit Games Open WOD #1)
30 Double Unders
15 Power Snatches 75/55lb
