Tag Archives: crossfit

August 4, 2014

SWOD Deadlifts 5@75% 5@80% 5 or more @ 85% WOD 21-18-15-12-9-6-3 of: Stiff Leg Deadlift (95/65#) Abmat Sit ups Pushups (Diamond pushups if you can do them)

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August 1, 2014

SWOD: Back Squat 40% x 5 50% x 5 60% x 5 ONLY SWOD: Elizabeth: 21-15-9 of: Squat Clean (135/95#) Ring Dips

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July 30, 2014

SWOD: Shoulder Press 40% x 5 50% x 5 60% x 5 ONLY SWOD: 4 rounds for time of: 10 180 degree Burpees 15 KB Swings (55/35#) 20 Wall Ball (20/14#)

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July 28, 2014

SWOD: Deadlifts 40% x 5 50% x 5 60% x 5 ONLY SWOD: 15 minute AMRAP: 5 KB Swings (55/35#) 10 Box Jumps 24/20″ 5 Push ups 10 Jumping Lunges

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July 25, 2014

SWOD: Back Squats 75% x 5 85% x 3 95% x 1 or more SWOD: 10 minute AMRAP: 5 Hang Squat Cleans (95/65#) 5 SDHP (95/65#) 5 Push Press (95/65#) (add weight vest if desired)

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July 23, 2014

SWOD: Shoulder Press 75% x 5 85% x 3 95% x 1 or more SWOD: 10 minute AMRAP: 4 HSPU 8 KB Swings (75/55#) 12 Atomic Situps

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July 21, 2014

SWOD: Deadlifts 75% x 5 85% x 3 95% x 1 or more SWOD: 10,9,8,7,6,5,4,3,2,1 of: Power Cleans Pull ups

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July 18, 2014

SWOD: Back Squats 80% x 3 85% x 3 90% x 3 or more SWOD: 5 rounds of: 10 Pullups 20 Squats 10 Atomic situps 20 Box Jumps

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July 16, 2014

SWOD: Shoulder Press 80% x 3 85% x 3 95% x 3 or more SWOD: 15-10-10-10-15 for time of: Hang Power Clean (75/55#) Overhead Squat (75/55#) Push ups

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July 14, 2014

SWOD: Deadlifts 80% x 3 85% x 3 90% x 3 or more SWOD: 25-20-15-10-5 of: SDHP (75/55#) Situps Push ups

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