Posts under ‘WOD’

Tuesday
Shoulder Press 5, 5, 5, 5, 5 reps

Saturday
Eight rounds for time of:
8 Box jump Burpee Pull-ups
8 Squat Clean & Jerks
8 Parallette Shoot Thru

Thursday
AMRAP in seven minutes of:
7 Deadlifts, @ 75% of 1RM
20 meter Sprint
14 Pistols
21 Double-unders
20 meter Sprint
*At the 2010 CrossFit Games, Austin Malleolo did 5 rounds + 1 Double-under (315lb deadlift)

Tuesday
21, 18, 15, 12, 9, 6, 3 reps for time of:
Kettlebell Swings, 53/35
Sit-ups
Wallball, 20/14

Saturday
For Time:
400m Run
10 OHS
15 Cleans
20 Pull-ups
25 Walking Lunges, 45/25 plate
30 Push-ups
35 K2E
40 Box jumps
45 Sit-ups
50 Air squats
400m Run

Monday & Tuesday
That’s right!…now we’ll be having an 8pm class on Mondays. Come and join us!
Deadlift 5×3
Four rounds of:
400m Run
10 Front Squats, 75-135lbs

Sunday
Five rounds of:
Rope Climb, 2 ascents
115lb Clean & Jerk, 10 reps
Burpees, 5 reps

Saturday
Class Update: We’ll be adding an 8pm class on Mondays beginning July 12!
AMRAP in 20 minutes of:
10 OHS
20 Push-ups
10 Cleans
20 Sit-ups

Thursday
AMRAP in 20 minutes of:
10 TGUs, alternating
10 Push-ups

Tuesday
Weighted Pull-up   5, 5, 5 reps
Death by Pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.