23rd July, 2015

WOD

“Cindy XXX”

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
35 Pull-ups
70 Push-ups
105 Squats

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17th July, 2015

WOD

“Hard Cindy”

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, (15/10-kg)
10 Push-ups (with feet on 30/24″ box)
15 Squats (holding a 45/25-lb. plate)

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15th July, 2015

WOD – A
For time:
21 alternate one-legged squats
15 reps clean and jerks, (185/135-lb.)
9 muscle-ups

Rest 15 minutes

WOD – B
For time:
21 handstand push-ups
15 reps snatches, (165/115-lb)
9 muscle-ups

Rich Froning, 3:00 and 3:57
James Hobart, 4:03 and 4:21

Compare to CrossFit Main Page – 10th July, 2015

14th July, 2015

WOD

Interval Rowing

Work + Rest Interval will be decided depending on number of people in each class.
(6:30am did 2 minutes of Sprint Row + 6 minutes Rest for 40 minutes, 7:30am had 5 minutes row + 5 minutes Rest for 5 rounds…Lets see whats’s in store for 6 & 7pm.)

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Compare to CrossFit Main Page – 13th July, 2015