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 9/28/2011
20 min AMRAP
9 KB Swings American 70/53
15 SDHP 70/53
21 Double Unders
Monday
Monday 9/26/2011
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
Back Squats 3-3-3-3
Two WODs for the price of one
Tuesday 7/12/11
Strength WOD
Push press 3-3-3-3-3
Metcon WOD
5-minute AMRAP
5 Box jumps (24/20)
5 Pushups
Roll out mobility
3 Rounds
20 m weighted walking lunges (45/25)
10 Manmakers m 30 f 20
10 Doubleunders
Perfecting double unders
Wednesday 6/29/11
Strength WOD
Deadlift 3-3-3-3-3
Metcon WOD
5 Rounds
30 Double unders
15 Box jumps (24/20)
7 Squat snatch (95/65)
CrossFit Games Regional 11.4
Thursday 6/16/11
Metcon WOD
For time:
100 Pull-ups
100 Kettlebell swings (53 lb / 35 lb)
100 Double-unders
100 Overhead squats (95 lb / 65 lb)
Burpees? Yes, please!
Tuesday 5/31/11
Strength WOD
Deadlift 5-5-5
Metcon WOD
5 Rounds
7 Pullups
14 Burpees
21 Air Squats
Dirty 30
Tuesday 5/24/11
Skill Work Turkish Get-ups
Metcon WOD
30 Box jumps (24″ m/20″ f)
30 Pullups
30 Kettlebell swings (53# m/35# f)
30 Lunges
30 Knees-to-elbows
30 Push presses (45# m/35# f)
30 Supermans
30 Wall balls (20# m/14# f)
30 Burpees
30 Double unders
Jane Fonda Complex
Monday 23rd
Jane Fonda Complex
Max Double Unders
21-15-9
box jump [M24 F20]
Kettle Bell Swings Russian M70 f53
Push ups realease at bottom
Tababta Hollows
Annie
Monday 5/16/11
Strength WOD
Press 5-3-3-1
Metcon WOD
Annie
50-40-30-20-10
Double Unders
Situps
