“ANGIE” For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats ___________________________ Teens WOD: “Little ANGIE” For Time: 75 Box Pull-Ups 75 Push-Ups 75 Sit-Ups 75 Air Squats
carrie
30 July, 2012:
“PANDA 47.0” For Time: 47 Sec. HS Hold 24 Front Squats (RX:135/95) 23 Sh-To-O/H’s (RX:135/95) 47 Kung-Fu Burpees 47 Total Sec. O/H BB Hold (RX:135/95 A:185/135) 30 Deadlifts (RX:135/95 A:185/135) 17 Cleans (RX:135/95 A:185/135) *Standard Weights… Read more »
29 July, 2012:
“Big Boss” AMRAP In 6 Mins Of: 3 O/H Squats (135/100) 10 D/U’s 2 Sh-To-O/H (135/100) 10 Box Jumps (24/20) 1 Front Squat (135/100) Rest 1 Min Repeat For 7 Cycles. Only completed rounds count… Read more »
28 July, 2012:
0930 Warrior Program: “Sarge” AMRAP In 5 Mins Of: 3 SDHP (115/75) 5 Squat Thrusts 7 Sit-Ups (ABMAT Optional) *Rest 1 Min *Repeat For 5 More Cycles (6 Total), Only Fully Completed Rounds In… Read more »
27 July, 2012:
Thrusters For Max: 2,2,2,2,2,2,2,2,2,2. AMRAP In 3 Mins Of: Thruster (S:75/55 RX:95/65) *Goal – Only Drop The Bar 1-2 Times At The Most To Rest Extra: Matador Dips / Ring Dips
26 July, 2012:
4 Mins MAX Reps Of: Back Squat (From Rack) S: 95/65 RX: 135/95 A: 185/135 –Then– 10 Min Ascending Ladder Of: 5 D/U’s 5 Push-Press (75/55) 10 D/U’s 10 Push-Press 15 D/U’s 15 Push-Press… Read more »
25 July, 2012:
**RED ALERT-NEW CFL NAMED WOD** “CS-Z” 21-15-9 Of: Hang Squat Clean (135/95) Burpee Box Jumps (30/24) Sit-Ups (No ABMAT) ____________________________ CF KIDS: 3-6 yrs: 3 Rounds Of: 3 Broad Jumps 6 KB… Read more »
24 July, 2012:
“HELEN” (Teens Too!) 3 Rounds For Time: Run 400m 21 KB Swings (53/35) 12 Pull-Ups *Sub RX Pull-Ups With 24 Ring Rows Or 24 Box Pull-Ups Each Round. No Bands.
23 July, 2012:
Volume Training: EMOTM For 15 Mins, Complete: 0-4: 7 Floor Presses (S:115/75 RX:135/95 A:155/105) 5-9: 6 Floor Presses 10-14: 5 Floor Presses –Rest 3 Mins– 10 Rounds For Time Of: 8 Perfect Push-Ups 8… Read more »
22 July, 2012:
1100 HLCLV: 7 Rounds For Time: 16/14 DB Power Snatch (8/7 Each Arm) (RX:45/35 A:60/45) 20 Box Jump-Overs (24) 10 DB O/H Squats (5 Each Arm) (RX:45/35 A:60/45) 5 Up-N-Overs *You May Want To Wear Workout… Read more »
