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WOD'S ARCHIVE

  • Monday 1-9-12

    By Jen | In WOD | on January 8, 2012

    Snatch high pull 5 x 2 Mid-thigh full snatch 5 x 2 WOD Courtesy of CrossFit Football 5 Rounds for time 3 Power snatches 5 Handstand push ups 7 Box jumps

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  • Saturday 1-7-12

    By Jen | In WOD | on January 7, 2012

    Partner WOD AMRAP 20 min Run 200m 7 Wall ball 7 Burpee 7 Goblet walking lunges (1/2) *Run 200m together.  Once back from the run, Partner A performs the triplet while Partner B rests.  Once partner A completes the triplet,  partner A and B switch.  B works while A rests.  This equals 1 round.  Run […]

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  • Thursday 1-5-12

    By Jen | In WOD | on January 4, 2012

    Snatch balance* 4 x 3 *Those individuals who have little experience with weighted OHS will perform 4 x 3 of the OHS instead of the snatch balance. WOD AMRAP 15 min 7 Deadlift 225/155 14 Knee to elbow 21 Lateral barbell jumps

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  • Wednesday 1-4-12

    By Jen | In WOD | on January 3, 2012

    AMRAP 4 min 10 Box jumps 10 Sit ups 10 Ball slams Rest 90 sec in between rounds Complete 3 total rounds

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  • Tuesday 1-3-12

    By Jen | In WOD | on January 2, 2012

    Skill of the day – Cleans 3 Position Cleans 6 x 1 – If you are experienced with the movement and comfortable with the movement progress in the following order – Ground, mid-thigh, high hang.  If the movement is relatively new and you aren’t as comfortable with it start in the opposite order. WOD 4 […]

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  • Monday 1-2-12

    By Jen | In WOD | on January 1, 2012

    Test out day FRONT SQUATS Be sure to warm up and mobilize thoroughly before beginning max effort attempts on your Front Squat. Give yourself 3 legitimate attempts at a front squat max.  Rest approximately 2 minutes between efforts. We are looking for a FULL range of motion squat, crease up hip below knee, unless you […]

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  • Saturday 12-31-11

    By Jen | In WOD | on December 30, 2011

    “Goodbye 2011, HELLO 2012!” AMRAP 12 min 20 Double unders (To celebrate the last day of double under December) 11 Push ups 20 Russian kettlebell swings 1.5/1 pood 12 Walking lunges

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  • Thursday 12-29-11

    By Jen | In WOD | on December 28, 2011

    Snatch skill work 5 x 1 3 position snatch (Refer to video below) Then 4 Rounds 30 Double unders 20 Push press 75/55 10 Pull ups OPT demonstrating the 3 Position Snatch   Not the PR that Paul attained last night but a beautiful squat nonetheless!      

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  • Wednesday 12-28-11

    By Jen | In WOD | on December 27, 2011

    Back squats 3 x 5 THEN AMRAP 5 minutes 8 Back squats 10 Box jumps 24/20 Pat actively pulling himself under the barbell  

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  • Tuesday 12-27-11

    By Jen | In WOD | on December 26, 2011

    WOD Courtesy of CrossFit Oldtown 5 Rounds 3 Deadlift 2 Hang power cleans 1 Jerk *Try to increase your load every round.  Go as heavy as possible by round 5.  Reps should be unbroken.  Rest 2 minutes in between rounds. Cash out 5 x 150m rowing sprints – Rest 30 sec between efforts

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