1/2 Santiago Session for Time: (Under 20 Minutes) 4 Rounds of 10 Reps Each for Time: 30 lb. Dumbbell Hand Squat Clean Pullups 95 lb. Power Cleans Handstand Pushups My time for this session was 25:36. Need to work harder on these types of workouts.
Tag: Crossfit Wod
WOD Sunday 9-02-2012
PBD Hammer Session for Time: 22 Minutes Pushups: 20, 15, 10, 5 Flat Bench Press: 20 Reps @ 135 lbs. 15 Reps @ 155 lbs. 10 Reps @ 165 lbs. 5 Reps @ 185 lbs. Deadlifts: 20 Reps @ 85 lbs. 15 Reps @ 95 lbs. 10 Reps @ 105 lbs. 5 Reps @ 122…
WOD Friday 8-31-2012
4 Sets of 5 Reps for TIme: Shoot for 20 minutes or less. NOTE: Be sure to use a 40 lb. vest for each workout session and reps. Burpees – 5, 5, 5, 5 Pullups – 5, 5, 5, 5 Dips – 5, 5, 5, 5 Medicine Ball Throws – 5, 5, 5, 5
WOD Wednesday 8-29-2012
Incline Press Squat Overhead… WOD For Time: 20 Minutes Incline Press (IP) 115 lbs. @ 20 Reps Overhead Squat Clean (OS) 65 lbs. @ 20 Reps IP 120 lbs. @ 15 Reps OS 70 lbs. @ 15 Reps IP 125 lbs. @ 10 Reps OS 75 lbs. @ 10 Reps IP 135 lbs. @ 5…
WOD Monday 8-27-2012
Upper Body Abuse: WOD For Load: 195 lbs. @ 5 Reps 30 Minutes Total… Bench 135 lbs. @ 15 Reps Pullups @ 15 Reps Bench 155 lbs. @ 10 Reps Pullups @ 10 Reps Bench 175 lbs. @ 6 Reps Pullups @ 6 Reps Bench 195 lbs. @ Max (5 Reps) Pullups @ Max (6…
WOD Sunday 8-26-2012
15 Minute Warmup WOD: For Time (30 Minutes) 105 lb. Thrusters @ 15 Reps .25 Mile Elliptical 85 lb. Thrusters @ 20 Reps .50 Mile Elliptical 65 lb. Thrusters @ 30 Reps 1.00 Mile Elliptical If you finish off the WOD prior to 30 minutes, continue the final elliptical portion until 30 minutes has been…
WOD Thursday 8-23-2012
WOD Session for Time: 4 Rounds @ 10 Reps Each Squat Clean & Jerk Pull-Ups (Can Be Assisted) Deadlifts @ 160 lbs. Walking Lunges W/ 40 lb. Vest Medicine Ball Throws W/ 40 lb. Vest Time: 40 Minutes
WOD Wednesday 8-22-2012
For Time: Repeat 3 Times 30 Second Jump Rope Bench Press 20 Reps @ 135 lbs. Handstand Pushups 10 Reps Dips (40 lb. Vest) 10 Reps For Time: Repeat 2 Times 30 Second Jump Rope Pullups 10 Reps Inverted Rows (TRX) 10 Reps Squat Rows (TRX) 10 Reps