Tuesday, February 28, 2012

WOD 392

5 Rounds:
5 Push Press @ 95 lbs.
10 Box Jumps @ 24"
15 Kettle Bells @ 45 lbs.

Time - 8:58

Saturday, February 25, 2012

WOD 391

"CrossFit Games Open 2012 Qualifier"

7 Minute AMRAP
Burpees

Reps - 75

Thursday, February 23, 2012

WOD 390


Part 1
4 Rounds:
15 Kettle Bells @ 45 lbs.
15 AbMat Sit-Ups
Rest 30 Seconds

Time - 5:04

Rest 4 Minutes

Part 2
4 Rounds:
10 Dead Lifts @ 145 lbs.
15 Box Jumps

Time - 6:55

Saturday, February 18, 2012

WOD 389


3 Push Press every 30 Seconds for 15 Minutes
Push Press @ 75 lbs.

Friday, February 17, 2012

WOD 388


Part 1:
5 Minute AMRAP
8 Cleans @ 155lbs.
8 Burpees

Rest 2 Min

Part 2:
5 Minute AMRAP
4 Front Squats @ 155 lbs.
8 Toes to Bar

Rest 2 Min

Part 3:
3 Minute AMRAP
10 Dead Lifts @ 155 lbs.
10 Hand Release Push-Ups

Totals - 3 Rounds, 2 Rounds, 2.5 Rounds

Thursday, February 16, 2012

WOD 387

30 Kettle Bells @ 45 lbs.
3 Hand Stand Push-Ups
30 Goblet Squats @ 45 lbs.
3 Hand Stand Push-Ups

20 Kettle Bells @ 45 lbs.
3 Hand Stand Push-Ups
20 Goblet Squats @ 45 lbs.
3 Hand Stand Push-Ups
10 Kettle Bells @ 45 lbs.
3 Hand Stand Push-Ups
10 Goblet Squats @ 45 lbs.
3 Hand Stand Push-Ups

Time - 9:20

Saturday, February 11, 2012

WOD 386

10 Minutes of:
2 Snatch @ 95 lbs. in 30 seconds
3 Wall Balls @ 18 lbs. in 30 seconds

Thursday, February 2, 2012

WOD 385

25 Wall Balls @ 16 lbs.
1 Minute Rest
10 Ring Dips (band-assisted)
1 Minute Rest
45 Second Plank
1 Minute Rest
50 Air Squats
1 Minute Rest
5 Pull-Ups
1 Minute Rest
10 Push-Ups
1 Minute Rest
250m Row

Time - 11:02