Monthly Archives: September 2010

Warm Up: 25 Med Ball Cleans – 20 KTEs – 20 Jumping Squats WOD: From Crossfit Moxie 2 min of max sit-ups 2 min of power cleans 1 min of rest 2 min of sit-ups with weight plate 2 min … Continue reading →

Thruster Ladders on PhotoPeach

Warm Up: Run 400m – Max Hand Stand Hold – High Jumps x20- Push Press w/PVC x20 WOD: Push Press x10 – KBS x10 – Box Jump x10 AMRAP IN 20 min.        

Warm Up: Good Mornings x15 – Butt Kicks x 30sec – 3 rounds Strength: Push-Jerks 5.3.3.2.1 WOD: Deadlifts x 15 @ 135# – Push-ups x 15 – 7 rounds       

Warm Up: JJs, Shoulder Dislocates, Mt. Climbers, Sit-Ups, Samson Stretch x30sec for 3 rounds WOD: Fight Gone Bad Wall Ball SDLHP Box Jump Push Press Row (cal) 3 rounds: 1 min/station – rest bet rounds

Warm-Up: Run 400m, Medicine Ball sit-ups x20, KTC x20 Strength: Deadlift at 40% x5, 50% x5, 60% x5 WOD: Bear Complex x7, TTB x15 5 rounds    

Warm Up: Row 750m, Box jump 20, Push-up 40  Strength: Turkish Get-ups 3/side WOD: Row for calories & KBS: Timed 30/10 w/5 burpee pull-ups 20/20 w/5 burpee pull-ups 10/30 w/5 burpee pull-ups