Monthly Archives: February 2009

WOD Backsquat 5-5-5-5-5 Increase weight on each set. Each set should be challenging, but not at the sacrafice of form. Also, these are full knees to elbows. Post loads to comments

WOD For time 21-15-9 Hang power cleans 95# Ring push-ups Post time to comments.

WOD Shoulder Press 5-5-5-5-5 then… 3 Rounds 20 GHD situps Max rep pull-ups This is not for time. Strict form on the situps, pull-ups are full extension at the bottom with chin over the bar. Post loads and max pullups … Continue reading →

WOD 3 rounds for time: 400m run 10 Ring dips 10 Burpees Rest 2 minutes between each round. Post time to comments.

WOD Deadlifts 5-5-5-5-5 Increase weight on each round. then… 3 rounds for time: 15 KB swings 23kg 10 box jumps 20in Post weights and time to comments Congrats to our very own CrossFit Kid, Jason Mica Jr. during the District … Continue reading →

WOD 3 rounds for time 10 Push Press 155# 20 Sit-ups 30 Air Squats

WOD 7 Rounds for time 3 Front Squats 135# 5 Box Jumps 20in 7 Burpees Post time to comments Everyone did a great job pushing through yesterday’s workout. From top to bottom, Alfonso, Michael, Brandon and Johnny, as well as … Continue reading →

WOD 10-9-8-7-6-5-4-3-2-1 reps of the following: Deadlift: 1 1/2 body weight Weighted ring dips: 30# Weighted dead hang pull ups: 20# We want full range of motion on the dips and pull-ups. Shoulders just below the elbows on dips is … Continue reading →

WOD For time 45 squat thrusters 95# 45 knees to elbows 45 hang power cleans 95# 45 push-ups Post time to comments

WOD 4 Rounds Row 500 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps Post time to comments