Monthly Archives: April 2009

WOD “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps All workouts will be scaled based on your level of fitness. Times:   Jeff @95# … Continue reading →

WOD Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters Post time to comments.

WOD CrossFit Total Back Squat 1rep Shoulder Press 1rep Deadlift 1rep Post loads to comments.

WOD Back Squat 5-5-5-5-5 Post loads to comments.

WOD 15-12-9 for time Weighted pull-ups 30# Box Jumps 20in. Burpees Full ROM on the pull-ups, chin over bar and full extension at the bottom with ears to the shoulders. Post time to comments.

WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.

WOD 3 rounds for time: 15 Pull Ups (chest to bar) 10 Power Cleans 155# 5 Thrusters 155# Post time to comments.

WOD “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post time to comments.

WOD Five rounds for time of: 275 pound Deadlift, 5 reps Womens weight 185# 10 Burpees Times: Johnny 4:53 Jason Jr. @135# 5:30 Brandon 5:48 Jeff @225# 9:14 Mark @225# 13:03