Wednesday 10/26/2011
3 Rounds
15 Bar facing Burpees
10 Bear Complex 115/75
25 Lateral Hops
Wednesday
Wednesday 10/18/2011
“Bradley”
10 Rounds
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Friday
Friday 10/07/2011
In 30 minutes Buy-in Run – 1 mile AMRAP b) Thrusters (115#/75#) – 5 c) Double-Unders – 30 d) Handstand Walk – 30 feet* *Bear Crawl 90 feet if modifying. 50 burpees for < 8 complete rounds
"HubCity CrossFit WOD"
Wednesday
Wednesday 10/5/2011
5 Rounds
3 Cleans 155/105
20 Burpees
Monday
Monday 8/22/2011
WOD
800 m Run
50 Sit-ups Abmat
40 Walking Lunges
30 Push-ups
20 Burpees
10 TTB
Tuesday
Tuesday 8/16/2011
SWOD
Strict Press 3-3-3-3
WOD
21-15-9
KettleBell Swings Russian 70/53
Burpees
Wednesday
Wednesday 8/10/2011
SWOD
Deadlift 3-3-3-3
“Jeremy”
21-15-9
OH Squats 95/65
Burpees
Wednesday
Wednesday 08/03/2011
WOD
3 Rounds For time
45 sec Clusters
45 sec Box Jumps
45 sec KB Swings 53/35
45 Sec Burpees
Monday
Monday 8/1/2011
WOD
Part A.
10 minutes to find 1 rep ground to overhead max
Part B.
4 min row for cals
3 min over head squat 75/55
2 min push ups
1 min burpees
Add weight overhead and reps together for score
Friday
Friday 7/29/2011
WOD
The Admiral
3 Rounds
20 Burpees
20 Front Squats 135/105
20 Bow Jumps 24/20
