Monthly Archives: December 2013

December 13, 2013

Today’s WOD CrossFit Total Deadlift 1-1-1-1-1 Back Squat 1-1-1-1-1 Shoulder Press 1-1-1-1-1 Weekend WOD Pain Train Row 500m 30 Pull ups 35 Thrusters 40 KB Swings (55/35#) 45 Wall Ball (20/14#) 50 Deadlifts (215/135#)

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December 11, 2013

Today’s WOD Run 400m 30 Pull ups Run 400m 50 Push ups Run 400m 70 Sit ups Run 400m 90 Squats Tomorrow’s WOD Rest

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December 9, 2013

Today’s WOD Jackie 1000m Row 50 Thrusters 45# 30 Pull ups (staggered starts) Tomorrow’s WOD Clean & Jerk 10-8-5-5-5-5 Snatch 10-8-5-3-1-1 then 5 Rounds for time: 5 Toes to Bar 10 DB/KB Snatch (35/25) 15 Push ups

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December 4, 2013

Today’s WOD Front Squat 10-8-5-3-3-3 Deadlift 10-8-5-3-3-3 then Half Cindy: 10 minute AMRAP 5 Pull ups 10 Push ups 15 Air Squats Tomorrow’s WOD Rest or Easy 30 minute run

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December 2, 2013

Today’s WOD Back Squat 10-8-5-3-3-3 Bench Press 10-8-5-3-3-3 then 12 minute AMRAP: 12 Air Squats 12 Push Ups 12 Sumo Deadlift High Pull 65/45# Tomorrow’s WOD 5 rounds, each for time 5 Handstand Push ups 40 Double Unders (3x singles) … Continue reading

Posted in Air Squats, Atomic Situps, Back Squat, Bench Press, Double Unders, Handstand Push Ups, Push Ups, Sumo Deadlift High Pulls, WODs | Tagged , , , , , , , , , , , | Leave a comment