Category Archives: Knees to Elbows

July 9, 2014

SWOD: Shoulder Press 75% x 5 80% x 5 85% x 5 or more WOD: 5 rounds: 15 Push ups 10 KTE 5 Thrusters (95/65#)

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June 2, 2014

Filthy Fifty 50 reps of each: Box Jumps (24/20″) Jumping Pull ups KB Swings (35/25#) Walking Lunges Knees to Elbows Push Press (45/35#) Back Extension Wall Balls (20/14#) Burpees Double Unders

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May 19, 2014

21-18-15-12-9-6-3: Front Squats 95/65# Knees to Elbows

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April 28, 2014

3 rounds for time of: 10 KB Snatch + Overhead Squat 10 Plyo Push ups 15 Knees to Elbows 50 Mountain Climbers

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February 24, 2014

WOD – Strength Backsquat 5 x 5 WOD – Met Con 4 Rounds for time of: Run 400m 10 Knees to elbows 10 Ring Rows If 4 rounds of Ring Rows will be too easy for some, 10 strict pull … Continue reading

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February 20, 2014

Strength Front squat: 1×5 @ 60, 70, 75, & 80% WOD 4 minute AMRAP: – 10 burpee box jumps – 10 KB swings – 10 sit-ups Rest 1 minute 4 minute AMRAP: – 10 knees to elbow – 10 burpees … Continue reading

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February 19, 2014

Strength: Front Squat: 1 x 5 @ 70% 1 x 4 @ 80% 1 x 3 @ 85 & 90% WOD: 12 minute AMRAP: 10 Knees to elbows 10 KB swings 10 Handstand Push ups

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January 24, 2013

SWOD: Push Press Warmup sets: 5x 35% 5x 45% 3x 55% Working sets: 3x 70% 3x 80% 3+ 90% WOD: 12 minute AMRAP of: 5 push press (135/95#) 10 split jumps 15 slam ball (20/10#) We scaled weight on Push … Continue reading

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January 11, 2013

We are continuing to follow along with CrossFit PURE programming, with modifications as necessary based on equipment or goals. For our Wendler program we will be doing Bench Press instead of Power Cleans, and Back Squats instead of Box Squats. … Continue reading

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