Today’s WOD: Competition: Low Bar Back Squat 6×3 @ 75% L2: Back Squat 5×5 @ 70-75% L1: Back Squat 3×5 (+5-10) then Competition and L2: EMOM 10: 200m Run L1: EMOM 10: 100m Run then All Levels: Tabata Jump Squats
WOD 05/13/13
Today’s WOD: Competition: Hang Snatch 5×2 (Medium) Snatch 4×1 (Heavy) L2 & L1: Hang Power Snatch 7×3 (Light) then Competition: AMRAP 9: 3 Deadlifts (315/225) 10 Burpees L2: AMRAP 9: 5 Deadlifts (225/155) 10 Burpees L1: AMRAP 9: 5 Deadlifts (185/105) 10 Burpees
WOD 05/10/13
Today’s WOD: Cindy AMRAP 20: 5 Pull-Ups 10 Push-Ups 15 Squats Last completed on 09/13/12. Murph because Murph.
WOD 05/09/13
Today’s WOD: Competition and L2: 3 Rounds: 800m Run 20 Toes to Bars 30 Kettlebell Swings (24/16) L1: 3 Rounds: 400m Run 15 Hanging Leg Raises 20 Kettlebell Swings (16/8) Memorial Day Murph is coming up soon. This is the one time of the year that we do this workout, so if it’s something you’re interested in, don’t miss it!
WOD 05/08/13
Today’s WOD: Competition: Bench Press 3×10 (easy) L2: Press 3×10 (easy) L1: Bench Press 3×5 (+2.5-5) then Competition and L2: 500m Row 30 Sandbag Get Ups (50/35) 30 Kneeling Kettlebell Half Moons (24/16) 30 Sit-Ups 30 Lunges (each leg) L1: 500m Row 15 Sandbag Get Ups (50/35) 15 Kneeling Kettlebell Half Moons (16/8) 30 Sit-Ups 30 Lunges (each leg)
WOD 05/07/13
Today’s WOD: All levels: Snatch Balance 7×3 with a light load then Competition: EMOM 10: 3 Power Snatches (125/85) 15 Box Jumps (24/20) L2: EMOM 10: 3 Power Snatches (95/65) 15 Box Jumps (24/20) L1: EMOM 10: 3 Power Snatches (65/45) 15 Box Step Ups (24/20) We’ve got an Informal Throwdown (read: competition) going on at Colonial CrossFit on May …
WOD 05/06/13
Today’s WOD: Competition and L2: Front Squat 3×8 @ 50% L1: Back Squat 3×5 (+5-10) then Competition: 4 Rounds: 15 Thrusters (115/80) 3 Muscle Ups 1 Minute Rest L2: 4 Rounds: 15 Thrusters (115/80) 5 Chest to Bar Pull-Ups 1 Minute Rest L1: 4 Rounds: 10 Thrusters (95/65) 5 Pull-Ups 1 Minute Rest
WOD 05/03/13
Today’s WOD: Kelly 5 Rounds: 400M Run 30 Box Jumps (24/20) 30 Wall Balls (20/12) Last completed on 07/19/12.
WOD 05/02/13
Today’s WOD: Competition: Back Squat to a heavy single, then 5×1 @ 90% L2: Back Squat MEx1 L1: Overhead Squat skill work then Competition and L2: 7 Rounds: 200m Run 10 Hollow Rocks 10 Lunges 10 Sit-Ups L1: 7 Rounds: 200m Run 5 Hollow Rocks 5 Lunges 5 Sit-Ups
WOD 05/01/13
Today’s WOD: Competition: Push Press to a heavy single, then 4×2 @ 80% L2: Bench Press 3×3 (+2.5) L1: Bench Press 3×5 (+2.5-5) then All Levels: Push-Up Ladder Do 1 push-up the first minute, 2 the second, 3 the third… etc. Athletes that are unable to complete 10 rounds will complete their last round of push-ups and begin a Pull-Up …