crossfit gyms wod:
“filthy 50″
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (boys 16 kg / girls 12 kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
 
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mainsite wod:
 
deadlift:
1-1-1-1-1-1-1

Oct 31, 2009 | Have your say »

crossfit gyms WOD:
 
BENCHMARK FRIDAYS
pick any girl,hero,named wod or max lift.
 
for those who can’t decide:
“grace”
30 clean & jerks for time (boys 135 lbs / girls 95 lbs)
 
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mainsite WOD:
“Tommy V”
21 x thruster (boys 115 lbs / girls 75lbs)
12 ascents of 15 ft rope climb
15 x thruster 
9 ascents of 15 ft rope climb
9 x thruster 
6 ascents of 15 ft rope [...]

Oct 30, 2009 | Have your say »

1. 20 x kettle bell swings (boys 24kg / girls 16kg)
2.  20 x double unders
3. 20 x box jumps (boys 24 inch / girls 20 inch)
4. 20 x push-ups
 
complete 4 rounds for time.
 
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mainsite WOD:
1. walking lunges, 50m
2. 50 x sit-ups
 
complete 4 rounds for time

Oct 29, 2009 | Have your say »

CROSSFITgyms WOD:
 
lift:
rack power cleans, 5-5-5-5-5
 
met.com:
5 min kettle bell snatch for max reps.
 
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MAINSITE WOD:
Weighted pull-ups 1-1-1-1-1-1-1

Oct 26, 2009 | Have your say »

1. rope jumps
2. wall ball
3. uneven farmer’s walk
4. sledge hammer swing
5. floor press (boys 95lbs /girls 65lbs)
1 minute each station
20 seconds rest in between
3 rounds
score total reps

Oct 24, 2009 | Have your say »

BENCHMARK DAY

choose any lift or named WOD to benchmark progress
 
featured WOD:
“randy”
75 x power snatch (boys 75lbs, girls 55lbs)

Oct 23, 2009 | Have your say »

30 x lunges
20 x pull-ups
10 x box jumps (20 inch)
5 x burpees
25 x lunges
15 x pull-ups
15 x box jumps
10 x burpees
20 x lunges
10 x pull-ups
20 x box jumps
15 x burpees
15 x lunges
5  x pull-ups
25 x box jumps
20 x burpees
 
complete for time.

Oct 21, 2009 | Have your say »

shoulder press, 5-5-5
push press, 5-5-5
push jerk, 5-5-5

Oct 21, 2009 | Have your say »

1. ground to overhead   -  use whatever technique/lift you wish to get the a weighted barbell from the ground position to an overhead lock-out position (boys 95 lbs, girls 65lbs)
2. hand stand push-ups
reps: 21 – 15 – 9

Oct 08, 2009 | Have your say »

hang power clean, 5 -5 -5
shoulder press, 5 – 5 – 5
front squat, 5 – 5 – 5

Oct 08, 2009 | Have your say »

75 burpee balls
(movement requires athlete to complete burpee to bottom position of a squat, then complete a full squat clean into a wall ball shot on a ten foot target)

Oct 05, 2009 | Have your say »