Monthly Archives: February 2013

Wednesday 2-27-13

For time: 4 Handstand push-ups 44 Double-unders 400M Run 4 HSPU 44 Squats 400M Run 4 HSPU 44 Sit-ups 400M Run 4 HSPU 44 KB Swings(53/35) 400M Run. 15:23 Rx+ (5 HSPU/round) Advertisements

Posted in Crossfit, DOUBLE UNDERS, Hanstand pushups, Kettlebell, RUN, SQUAT | Leave a comment

Tuesday 2-26-13

Sumo deadlift – Find your new 1 rep max 405 then: 3 Rounds for time of: 400M Run 9 Dips 15 Deadlifts(BW) 21 Wtd Box steps(35/20) 16:18 Rx (205#)

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Monday 2-25-13

Push Press – Find your new 1 rep max 235 then: On the minute X 20: 1 Power Clean 1 Push Press 1 Split Jerk (all at 70% of your new 1RM Push Press) In remainder of the minute, chip … Continue reading

Posted in CLEAN, Crossfit, JERK, Push press, Uncategorized, WOD | Leave a comment

Friday 2-22-13

Front Squat – 3 @ 70%, 3 @ 75%, 3 @ 80%, 1×15 Back Squat @ 50% 185/3, 205/3, 215/3 185/15 then: AMRAP in 15 minutes of: 12 Squats 9 Deadlifts(155/100) 6 Handstand push-ups 7 rounds, 21 reps

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Wednesday 2-20-13

For time: 5 Rounds of “CINDY” (5 Pull-ups, 10 Push-ups, 15 Squats) Max reps of Anchored Sit-ups in 1 Minute 4 Rounds of “CINDY” Max reps of Double Unders in 2 minutes 3 Rounds of “CINDY” Max reps of KB … Continue reading

Posted in Crossfit, Kettlebell, PULLUPS, Push press, PUSHUPS, Situps, SQUAT | Leave a comment

Tuesday 2-19-13

Deadlift(sumo stance & grip): 3 @ 70%, 3 @ 75%, 3 @ 80%, 1 X 15 Wtd Good mornings(65/45) 315-335-345 then: 6 Rounds for max reps of 45 secs work, 15 secs rest of: KB Front Squats(53/35) Burpee Pull-ups 10M … Continue reading

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Monday 2-18-13

Push Press – 3 @ 70%, 3 @ 75%, 3 @ 80%, 1 x 15 Shoulder Press @ 50% 95,115,135. Sp-95×15 then: AMRAP in 15 minutes of: 100m Farmer Carry(53/35 KB – one in each hand) 100M Sprint 12 Wall … Continue reading

Posted in Crossfit, PRESS, Push press, Wall Balls | Leave a comment