WOD:
“Kelly”
5 rounds for time of
400 meter run
30 box jumps (24” box)
30 wall ball (20 lb men/14 lb women)
Post time to comments.
WOD:
AMRAP in 20 minutes of
Farmers Walk down and back the length of the gym 25 lb dumbbells (level 1) 25 lb plates (level 2)
10 Sumo Deadlift High Pull (55 lbs women/75 lbs men)
15 Kettlebell Swings (1 pood women/1.5 pood men)
20 Pull-ups
Post total rounds to comments.
WOD:
Level 1 = 3rds or Level 2 = 5rds,
for time of
1 rope climb without feet
5 hand stand push ups
10 toes to bar
15 burpees
20 medicine ball cleans (20lb men/14lb women)
Post time to comments.
Dont forget to come join Weekend Warriors at La Jolla Cove this Saturday at 10am.
There will be a costume contest in which the winner will receive a $200 gift card to Lululemon.
Mike D
Lift::
Squat 15 reps
WOD:
For time:
50 double unders
5 rope climbs
25 pullups
50 box jumps
25 push jerk 75lb/55lb
25 push ups
25 sumo deadlift high pulls 75lbs/55lbs
100m farmer's walk 35lbs/25lbs
Post weight and time to comments.
MAN that hurt!
What is the hardest WOD you've ever completed?
(or not)
Lift:
Bench 5-5-5
WOD
For time:
10,9,8,7,6,5,4,3,2,1
Bench @115men/75women
Pullups
Post weight, time, and worst WOD ever to comments.
Zombies attack the slow and
the weak.
That's why I CrossFit.
Be prepared.
Lift: Press
3-3-2-2-2-1-1-1-1
WOD:
3 rounds for time:
5 Shoulder Press
10 Push Press
15 Push Jerk
95lbs men/ 65lbs women.
Post weight and time to comments.
Lift:
Front squat 3-3-2-2-2-1-1-1-1
WOD: "Elizabeth"
21-15-9 of
Power Cleans 135 men/95 women
Ring dips
Post weight and time to comments.
