February 2012 CrossFit WODs

Tuesday, 28 February 2012 by

February 29 – “Annie Likes Helen” 400 M Run 21 KBS 53/35 12 Pull Ups 50-40-30-20-10 Double Unders Sit Ups 12 Pull Ups 21 KBS 53/35 400 M Run February 28 – 20 Min AMRAP 30 Med Ball Cleans 20/14 20 DB Push Press 40/25 10 Pull Ups February 27 – 800 M Run –

January 2012 CrossFit WODs

Thursday, 09 February 2012 by

January 31 – 5 RNDS 21 Back Squats 135/95 12 K2E 400 M Run January 30 – 7 RNDS 7 Front Squats 165/115 7 CTB Pull Ups January 28 – 24 Min AMRAP 250 M Row 7 Thrusters 135/95 14 T2B 200 M Run 7 Burpees 14 Box Jumps 24/20 January 27 – For Time

Just because you are on vacation or away on a business trip, that is no reason to not work out. Below are WODs that you can do in a hotel room, outside or in a hotel gym. We will continue to add to these so check back often! WOD 25 Burpees 75 Squats 75 Sit

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October 2011 CrossFit WODs

Thursday, 13 October 2011 by

October 22 40 Box Jump   24/20 40 KBS   53/25 40 Wall Ball   20/14 800M Run 30 Box Jump 30 KBS 30 Wall Ball 800M Run 20 Box Jump 20 KBS 20 Wall Ball October 21 – 5 RNDS Bodyweight Back Squat Max Reps Push-ups Max Reps Rest as needed October 20 – 20 Min AMRAP

June 2011 CrossFit WODs

Sunday, 19 June 2011 by

June 30 – Front Squat- 3-3-3-3-3-3-3 June 29 – 3 RNDS 18 Deadlifts 225/185 18 Wall Balls 20/14 200 M Run June 28 – 2 RNDS 30 Pull Ups 30 HSPU (Sub Press) 800 M Run June 27 – On the Min for 3o Min- Score total RNDS 1 Thruster 115/105 2 Clean 3 Burpees

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