“Juggernaut” Chipper, For Time…Heats: Tire Flips – 6×750 or 10×500 or 30×350 or 45×150 Sumo Deadlifts (10×315/15×225/20×185/25×135) 15 One-Arm Ring Rows (15 Each Arm) (Or 40 Ring Rows) 50 Sandbag Squats Hammer Swings (20×45?/40×20/50×16/60×12/70×8) 5 x 25m BB… Read more »
WODs
Aug 11, 2011:
“Becky, The Dragon Slayer” For Time: Run 400m W/ a DB or Plate (35/25) (…Except For Becky, 35 NOT 25) 35 Burpee Box Jumps (24/20) Run 400m 35 Ring Dips (Banded, As Needed) Teens WOD: Strength:… Read more »
Aug 10, 2011:
For Time: 9,8,7,6,5,4,3,2,1 Of: Front Squats D/U’s (10 Every Round) Reverse Crunches Switch-Grip Pull-Ups Front Squat Weights: Scaled: 75/55 (Rack or FTG) RX: 95/65 (FTG) Advanced: 115/85 (FTG) & Dead-Hang PU FTG = “From The Ground”… Read more »
Aug 9, 2011:
Skill: L-Sits 10 Rounds For Time: 4 25m Shuttle Sprints 15 Abmat Sit-Ups 2 HSPU (Sub HS Hold 15 Sec) Teens WOD: 10 Rounds For Time: 2 25m Shuttle Sprints 8 Abmat Sit-Ups 10 Sec… Read more »
Aug 8, 2011:
CrossFit Games Event 10 (Slightly modified) *Make sure you are a minimum of 10 mins early to class today if you want to do this WOD, that includes you 5 AM’ers! For time: 20 calorie Row 30 Wallball… Read more »
Aug 7, 2011:
Make -Up WOD: “Kung Fu Panda” (Scott H’s 46th B-Day WOD) For Time: 46 Deadlifts 46 Box Jumps (30/24) 46 Fist Push-Ups 46 D/U’s 46 Calorie Row DL Weight: Panda Cubs: 135/95 Pandas: 185/135 Kung Fu Pandas: 225/175
Aug 6, 2011:
AMRAP In 15 Mins Of: Adding A Rep Each Round, Complete: 5 SDHP (75/50) 5 Lateral BB Jumps 5 Push-Ups Advanced: Ring Push-Ups
Aug 5, 2011:
“CF Kid’s Stuff” For Time: 5 Bear Crawls Across Gym 200 Jumping Jacks 5 Crab Walks Across Gym 100 Jump Rope Singles 2 (Times) Broad-Jump Across Gym 50 H2H KB Swings
Aug 4, 2011:
“Claire” AMRAP In 15 Mins Of: 10 BB Cleans (135/95) (Must Reach Squat Depth) 10 Toes-To-Bar *Claire’s last day with us. Teen’s WOD: Complete 35 Box jumps AMRAP In 10 Mins Of: 10 Med… Read more »
Aug 3, 2011:
“Summer” 5 Rounds For COMPLETION: Run 800m Rest 3 Minutes, And Hydrate (Drink Water) *I know it sucks but we still need to do the WORK outside athletes, these runs are for completion, the clock will only be… Read more »
