Today’s WOD: Dead Hang Clean 3×2 @ 60% Power Clean and Split Jerk 3×3 @ 60% then 3 minutes of: Max rep axle ground to overhead (135/95) Rest 3 minutes 3 minutes of: Max rep box jumps (30/24) Rest 3 minutes 3 minutes of: Max calorie row
WOD 07/06/12
Today’s WOD: Dead Hang Snatch 3×2 @ 60% Power Snatch 3×3 @ 60% then Death by 10 Meters With 2 cones set up 10M apart, run 10M in the first minute, 20M in the second minute, 30M in the third, and so on and so forth until you are unable to run sprint the distance within the minute. Last completed …
WOD 07/05/12
Today’s WOD: 1 km Row 50 Toes to Bars 40 Push-Ups 30 Burpees 800M Run 50 Sit-Ups 40 Pull-Ups 30 Sandbag Get Ups (50/35) What exactly is it that sugar does to your body and blood?
WOD 07/04/12
Today’s WOD: Dead Hang Clean 3×2 @ 60% Power Clean and Split Jerk 3×3 @ 60% then 4 Rounds: 3 Power Cleans (155#/115#) 50 Double Unders 3 Power Cleans 7 Handstand Push-Ups Happy 4th, everyone! Today’s Schedule: 6am, 12noon, 430pm, 530pm, 630pm Easy kalua pork. Pop it in the slow cooker and come back later to a delicious meat treat.
WOD 07/03/12
Today’s WOD: Karen 150 Wallball Shots (20#/14#) Last completed on 07/14/11. Future CrossFitter killing it on the rower. In a batman shirt to boot.
WOD 07/02/12
Today’s WOD: Olympic Total Snatch MEx1 Clean and Jerk MEx1 Last completed on 09/02/11. The weather for Richmond is not looking good. Stay hydrated this week, folks!
WOD 06/29/12
Today’s WOD: CrossFit Total 1 rep max Bench Press 1 rep max Back Squat 1 rep max Deadlift Different from the traditional total with the shoulder press instead of bench press. This marks the end of our linear progression. I’m expecting big numbers to be posted all day.
WOD 06/28/12
Today’s WOD: 2km Row Last completed on its own on 12/05/11. Interesting things to consider on the rower.
WOD 06/27/12
Today’s WOD: Power Snatch Work up to a heavy single then 10 Rounds: 3 Power Snatches (70% heavy single) 5 Push-Ups 200M Run Nice work on Jackie yesterday, everyone. It’s great to see those PRs!
WOD 6/26/12
Today’s WOD: “Jackie” 1000M Row 50 Thrusters (45#) 30 Pull-Ups Last completed 12/13/11.