20th November, 2014

WOD

Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb./14-lb. ball, 10-ft./9-ft. target (reps)
Sumo deadlift high-pull, 75 lb./55-lb. (reps)
Box jump, 20-inch/16-inch (reps)
Push press, 75 lb./55-lb. (reps)
Row (calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate/switch,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Compare to CrossFit Main Page 28th August, 2014

13th November, 2014

WOD

In front of a clock set for 14 minutes:

1 minute of power snatches (115lb./75lb.)
1 minute of Weighted sit-ups (45lb./25lb.)
1 minute Rest
2 minutes of power snatches (115#/75#)
2 minutes of Weighted sit-ups (45#/25#)
1 minute Rest
3 minutes of power snatches (115/75)
3 minutes of Weighted sit-ups (45/25)

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Compare to CrossFit Main Page 23rd August, 2014

11th November, 2014

WOD

Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

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Compare to CrossFit Main Page 21st August, 2014

1st November, 2014

WOD

Squat cleans, 1 minute (165lb./115lb.)
Rest 3 minutes
Squat cleans, 1 minute (185#/135#)
Rest 3 minutes
Squat cleans, 1 minute (205/155)
Rest 3 minutes
Squat cleans, 1 minute (165/115)
Rest 3 minutes
Squat cleans, 1 minute (185/135)
Rest 3 minutes
Squat cleans, 1 minute (205/155)

Try for max reps each round without dropping the barbell.

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Compare to CrossFit Main Page – 15th August, 2014