WOD: “Barbara” 5 rounds of: 20 Pull-ups, 30 Push ups, 40
sit-ups, and 50 air Squats Time Limit: 30 Mins
Challenge: 3×3 DL
Play: Fundamental/stretching
Leave a Comment more... sit-ups, and 50 air Squats Time Limit: 30 Mins
Challenge: 3×3 DL
Play: Fundamental/stretching
Heavy work
WOD: 4 Rounds of 4 Reps for max weight(weight can be changed between reps) Back squat, Pull-up, 4 Turkish Get-ups(2 each hand). Not for time.
Challenge: Skin the cat/Back lever, Front Lever Practice
Play: Fundamentals/stretch
Leave a Comment more... Challenge: Skin the cat/Back lever, Front Lever Practice
Play: Fundamentals/stretch
12 min amrap Power Cleans/HSPU
WOD: 12 min amrap 5 Power cleans 155/105, 10 HSPU
Challenge: 25 windshield wipers, 25 of either toes 2 bar or knees 2 elbows. (Strict Form no kipping, not for time, break up reps as necessary)
Play: 4×10 KB Power Swing
2 Comments more... Challenge: 25 windshield wipers, 25 of either toes 2 bar or knees 2 elbows. (Strict Form no kipping, not for time, break up reps as necessary)
Play: 4×10 KB Power Swing
Chipper
WOD: 20 Calorie row, 30 Burpees, 40 Ground to overhead 95/65, 50 Toes 2 bar, 100Ft Walking lunge 45/35, 100ft sprint (go from the line to left of the building if facing it for the walking lunges drop the weight and sprint back)
Challenge: coach’s choice
Play: Fundamental/stretch
3 Comments more... Challenge: coach’s choice
Play: Fundamental/stretch
“EVA”
WOD: “EVA” Five rounds for time, Run 800m, 2/1.5 Pood KB Swing 30x, 30 Pull-Ups Time-cap of 45mins
Challenge: Fundamental
Play: Not enough time
EVA T.
Picture courtesy of Crossfit.com
5 rounds, 2 on 1 off
WOD: 2 Min on, 1 min off for 5 rounds SDLHP 95/65, and Power Cleans. Use one minute for Sumo Deadlift High Pulls and the other minute for power cleans. Score is max reps completed.
Challenge: 100 D/u, then 50 Push ups
Play: Work on a weakness for 10 mins
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/
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