Wednesday 8-6-2014
For time: 30 KBS 30 Burpees 20 KBS 20 Burpees 10 KBS 10 Burpees
For time: 30 KBS 30 Burpees 20 KBS 20 Burpees 10 KBS 10 Burpees
5 Rounds for reps: :30 ME Split jumps :30 Rest :30 ME Strict pull-ups :30 Rest :30 ME HSPU :30 Rest
4 rounds for total time (of runs) and reps: -Run 400m (all out) -ME: UB T2B Rest 2:00 between rounds. *Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning […]
Rodrick’s bday wod! “Ten Minute Capacity Test” Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station: – 4 Minute Row (for Calories) – 3 Minutes of Pull-Ups – 2 Minutes of Bodyweight Back Squat – 1 Minute of 135 lb. Shoulder to Overhead
For time: “Grace” 30 C&J (95/65) Scaled “Double Grace” 60 C&J Rx
3 RFT: 25 Sit-ups 50-foot Bear Crawl 50-foot Back Pack Lunges
10 min emom 3 strict weighted pull ups Sprint triples Wod: For time: Row 1,000 meters 100 double-unders Run 1 miles * 20 min time cap Each minute past the time cap = 5 push ups
“Barbara” 5 RFT: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *rest 3 min between rds Reminder: We will be closed tomorrow Friday 7/25 and Saturday 7/26 for the CrossFit Games!
3RFT: -50 KBS (1.5/1) -25 HR Pushups *Rest 2:00
For time: 50 Burpees 20 Front Squats @ 70% 50 Burpees