WOD 5.31.14

saturday rowersBring the heat

A.
Box Jump
1RM
-10 min to find your max height for the day.

B.
7x
300m/200m row
10 burpee box jump 24/20
-partner workout, as soon as partner A finishes the row, they move immediately to the burpee box jumps as partner B begins their row. Chase each other untilĀ each partner has completedĀ 7 rounds.

By |May 31, 2014|WOD|0 Comments

WOD 5.30.14

pdxbbq

When are we going to BBQ again?

A.
3x
10 wall wipe
10 goal keep
30 russian twist
-not for time

B.
4x
200m run
15 ring row
200m run
15 kettle bell swing 70/53

By |May 30, 2014|WOD|0 Comments

WOD 5.29.14

OH squat

A.
1 hang squat snatch + 1 OHS
-15 min to find your RM for the day

B.
30 wall ball 20/14
10 power snatch 75/55
20 wall ball
20 power snatch
10 wall ball
30 power snatch
-12 min time cap

By |May 29, 2014|WOD|0 Comments

WOD 5.28.14

abs
Weekend crew, getting those abdominals.

A.
front squat
3RM
-12 min to find RM for the day
-plan on no more than 3 serious attempts at finding this RM
…THEN…
back squat
1xME @80% of 3RM front squat
-3 min to perform work
-the athlete must not rest between reps for more than 3 seconds during the ME set, if so, the set is done

B.
3x
1 min double under
1 min T2B
1 min ball slam 30/20
1 min rest
-score is total reps
-if singles must be used as a modification for the double under, the minute must start with 5 burpee

By |May 28, 2014|WOD|0 Comments

WOD 5.27.14

image

Impressive effort CrossFit PDX

A.
5x
40 banded good morning
20 step up
-not for time

B.
EMOM X
clean and jerk 135/95
-1 rep the first minute, 2 the second minute, 3 the third, and so on until the prescribed work for that minute is no longer able to be completed

By |May 27, 2014|WOD|0 Comments