Tag Archives: Andy Petranek

November 1, 2013

Today’s WOD 20 minute AMRAP: 4 Pull ups 8 Push ups 12 Sit ups 16 Air Squats Tomorrow’s WOD Rest or 20 minute Long, Slow Distance Final WOD 10K Run

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October 30, 2013

Today’s WOD 15-10-5 for time: Thrusters (75/50#) Pull ups Burpees Tomorrow’s WOD Rest or 20 minute Long, Slow Distance

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October 28, 2013

Today’s WOD For Time: 400 m Run 40 Air Squats 30 Sit ups 20 Push ups 10 Pull ups then Max Efforts: Air Squats – 90 seconds Sit ups – 60 seconds Burpees – 60 seconds Max Pull ups Max … Continue reading

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October 25, 2013

Today’s WOD 25 minute Long, Slow Distance Recovery Run (first 5 minutes barefoot) Tomorrow’s WOD 10 minute AMRAP of: increasing ladder (1,2,3,4,5,6,7,8….) Pull ups Burpees Box Jumps OR South Hall CrossFit One Year Celebration

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October 23, 2013

Today’s WOD 3 Rounds for time of: 400m Run 12 Toes to Bar 12 Front Squats (165/110) Tomorrow’s WOD Sprints 8x ( 30 seconds sprint, 90 seconds recovery)

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October 21, 2013

Today’s WOD Deadlifts 5-3-3-1-1-1-1 7 minute AMRAP: 7 Sit ups 7 Arch Rocks 7 Push ups Tomorrow’s WOD 30 minute Long, Slow Distance Recovery Run (first 5 minutes barefoot)

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October 18, 2013

Today’s WOD 45 minute Long, Slow Distance Recovery Run (first 7 minutes barefoot) Tomorrow’s WOD For time: 40 Burpees 30 V-ups 20 Pull ups 10 Thrusters (85/55) Run 400 m 10 Thrusters 20 Pull ups 30 V-ups 40 Burpees

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October 16, 2013

Today’s WOD 10-9-8-7-6-5-4-3-2-1 for time: Power Clean Front Squats (115/75#) Push ups (x2) then 3x 400m Sprint w/ 3 minute rest between sprints Tomorrow’s WOD Hill Sprints 8x (30 second sprint, 90 second jog/walk)

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October 14, 2013

Today’s WOD Front Squats 8-6-4-2-2-2-2 Pull ups 7-6-5-4-3-2-1 For time: 40 Kettlebell Swings (35/25#) 60 Push Presses (65/45#) 60 Box Jumps 60 Toes-to-Bar 40 Kettlebell Swings (35/25#) Tomorrow’s WOD 40 minute Long, Slow Recovery Run (first 7 minutes barefoot)

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October 11, 2013

Today’s WOD 35 minute Long, Slow Recovery run (first 8 minutes barefoot) Tomorrow’s WOD 75 Sit ups for time then 3 rounds of: 8 Deadlifts (165/110#) 16 V-Ups 24 Jumping Lunges then 75 Arch Rocks for time

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