Saturday Spartan 300 Pullups – 25 reps Barbell Deadlift with 60kg – 50 reps Pushups – 50 reps 24-inch Box Jumps – 50 reps Floor Wipers – 50 [...]
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May 5, 2011 in WOD
Hey folks, just a reminder, tomorrow (saturday) is bring a friend day. All of next week is SKILLS WEEK, so those thinking of getting involved in CrossFit, this is a week that shouldn’t be missed!
20min AMRAP
5 power snatch @35/25kg
10 walking lunges
15 double unders
April 29, 2011 in WOD
“Filthy 50″
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
50 Walking Lunges
50 Knees to elbows
50 Push press, 20/15kg
50 SDHP
50 Wall ball shots
50 Burpees
50 Double unders
Chris Spealler: 13.49 (2010)
March 31, 2011 in WOD
For time:
60kg (m) 40kg (f)
1 c&j / 10 walking lunges w/ weight
2 c&j / 9 walking lunges w/ weight
…..
10 c&j / 1 walking lunge.
Carry the bar any way you like for the lunges.
Remember, Saturday, bring a friend!
February 22, 2011 in WOD
In pairs, complete these exercises in any order:
50 kb swings
50 box jumps
2 hill runs
100 walking lunges
50 press ups
100 plank knees to elbows (each side = 1 rep)
Only one person can work at any time, the other has to sit in a squat against the wall. If your team mate falls, both team mates do 5 burpees. Alternate who sits on the wall as needed. If on your own, make it a chipper.
January 24, 2011 in WOD
Holding 5kg plate, then 10kg plate then 20kg plate do there and back length of room
Run forward
Run backwards
Run sideways
Hop left leg
Hop right leg
Bunny hop
Lunge forwards
Lunge backwards
Everytime you return to start line do 3 box jumps and 3 squat-thrusts
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January 19, 2011 in WOD
Pull-up technique
then:
15min AMRAP
6 pull-ups
Walking lunges
12 wallballs
Run
Alex Vs. The Chalk Bucket
January 11, 2011 in WOD
3 rounds
20 double unders
20 box jumps
20 walking lunges holding 20kg plate
20 ‘games’ press-ups
20 ground to overhead with 20kg plate
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December 17, 2010 in WOD
2 rounds
20 walking lunges 20/15kg overhead
200 ring squat thrusts
20 jumping pull-ups
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December 2, 2010 in WOD
3 ROUNDS
20 kb switch lunges
15 wallballs
10 floor wipers 40/25kg
5 thrusters
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November 30, 2010 in WOD
FOR TIME
40 cleans 60/35kg
40 box jumps
40 lunges
40 decline press ups (feet on box)
40 sit ups
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