Archive for category WODS

“Buy-In” – For Time:

400m Run

21 KB Swings

21 Push-ups

400m Run

11 KB Swings

21 Push-ups

Then:

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads per lift.

“Cash-Out”

100 Ab Mat Sit-ups

For your viewing pleasure:

Today’s Workout:

Three sets of:
Front Squat x 4-6 reps  (50-60% 1RM)
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps (or negative pull-ups. Hold that bar and lower yourself as slowly as possible.)
Rest 2 minutes

Today is a “Rest Day”. Your choices are:

1./ Tabata This!

2./  5KM Run or 5KM Row

3./ 5 Rounds for Time

12 Wallballs, 12 Toes-to-Bar

The lights went out early Wednesday evening. No worries. CrossFit in the dark.

Today’s Workout:

If you missed Filthy 50 yesterday, it will be one of your options today. Check the Whiteboard for warm-up and “Fitness” and “Performance” versions.

If you did Filthy 50 yesterday:

BackSquat 3-3-3-3-3

then:

Navy Seal a.k.a. Jackie

1000m Row

50 Thrusters (45/35)

30 Pull-ups