Strength WOD:
Clean
3-3-2-2-2-1-1-1-1
(25 minute cap)
Speed WOD:
10 Hand-release Push-ups
9 Burpee Pull-ups
15 Power Snatches (95/63)
21 Overhead Squats (95/63)
For Time
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Monday, 1 July 2013
30 June 2013 by 11 Comments
Representing MP in his new gear at CrossFit Hard Knox!
“Crazy Train”
600m Run
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
600m Run
For Time
Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.
Rx weight (95/65)
Masters 55 and up: Rx Weight (75/50)
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Wednesday, 26 June 2013
25 June 2013 by 14 Comments
“30 more days!”
30 Hand-release Push-ups
30 Kettlebell Swings (70/53)*
30 Slammers (12/8)*
30 Calories Rowed
30 Burpees
30 Overhead Squats (75/53)*
30 Double Unders
…Rest 3:00, then…
Run 600m*
For Time
*Rx Masters 55+:
KBS (53/35)
Slammers (10/6)
OHS (55/30)
Run 400m
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Monday, 20 May 2013
19 May 2013 by 7 Comments
Congrats to Christian for a PR 6:44 Rx Fran & his first strict ring muscle-up.
“I’d Rather Be Golfing”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Overhead Squats (115/73)
1-2-3-4-5-6-7-8-9-10 rep rounds of:
Body Blasters*
For Time
WOD is performed as follows:
10 OHS, 1 body blaster
9 OHS, 2 body blasters
8 OHS, 3 body blasters
7 OHS, 4 body blasters
etc.
*Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep.
Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.
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