Today’s WOD: 2 Mile Run 100M Sled Drag 30 Push-Ups 1 Mile Run 50M Hand Over Hand Sled Pull
WOD 08/17/10
Today’s WOD: Clean & Jerk 1 RM then AMRAP 10: 5 Pull-Ups 10 Sit-Ups
WOD 08/16/10
Todays WOD: 100 Deadlifts (185#/105#) 100 Ring Dips 100 Wall Balls 100 Sit-Ups Movements can be completed with any rep scheme. Get smart (er). Have a hard time explaining what CrossFit is to your buds? Bring a friend day is this Wednesday. Show them what’s up.
WOD 08/13/10
Today’s WOD: Press 4×6 @ 65% then 10 Rounds: 5 Pull-Ups 5M Bear Crawl 10 Squats 5M Duck Walk Duck walks are similar to doing the Dougie except that it’s more terrible. Is that even possible?
WOD 08/12/10
Today’s WOD: 1600M Run 30 Sandbag Get Ups 2000M Row I’m all for girls being super fit and diesel, but this ad from Nike is a little over the top.
WOD 08/11/10
Today’s WOD: Back Squat 3×5 @ 70% then 3 Rounds: 21 Wall Ball Shots 12 Steps Walking Lunge with Kettlebell (1.5 pood/1 pood)
WOD 08/10/10
Today’s WOD: “Chelsea” Every minute, on the minute, for 30 minutes: 5 Pull-Ups 10 Push-Ups 15 Squats Last completed a really long time ago. DP gave the bar diseases last time we did it.
WOD 08/09/10
Today’s WOD: Snatch Work to a heavy single then do 5×2 @ 90% of the heavy single. then 10 Rounds: 12 Burpees 200M Run
WOD 08/07/10
Today’s WOD: In teams of 6, complete the following: 21-15-9 Row (calories) Thrusters (65#/45#) Hang Power Cleans (95#/65#) Box Jumps Burpees Wall Balls One team member starts at each station. Team members are not allowed to rotate until all members have completed the reps for the movement that they are on.
WOD 08/06/10
Today’s WOD: 10x100M Sprints with 15 seconds rest that starts when the last runner completes 100M then 30-20-10 Push-Ups Double Unders Go to the FGB 5 site. Register. Raise $150. Do FGB on September 25th with the local CrossFit community at CrossFit Swift.