January 2013 CrossFit WODs

Monday, 14 January 2013 by

  January 31 – Dynamic Effort Bench Press: 50-60% – 10 x 3 – THEN – 9 Min AMRAP 5 Full Clean 155/105 7 Burpees 9 Toes 2 Bar   January 30 – 3 RNDS 400 M Run 7 HSPU 15 Box Jumps 24/20 21 KBS 53/35 January 29 – 10 x 3 Deadlift –

October 2012 CrossFit WOD’s

Monday, 15 October 2012 by

October 31 – “Zombie Killers” – 3 RNDS 1 Headless Horseman Loop Run (250 M) 31 Wall Balls (aka Pumpkin Head Toss) 20/14 31 Box Jumps 20/14 31 KBSDHP (aka Bobbing for Moldy Apples) 53/35 31 Push Ups 31 Sit Ups   October 30 – 20 Min AMRAP 10 Full Cleans 185/135 20 OHS 135/95

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June 2012 CrossFit WODs

Saturday, 09 June 2012 by

 June 30 – “Plate It Up” – 3 RNDS 10 Thrusters 45/25 10 Burpees with Plate 20 Overhead Walking Lunges with Plate 10 Hand Release Push Ups with Plate 250 M Run with Plate June 29 – “Wall Balls Will Make A Man Out Of You!” – For Time 1 Man Maker 50/30 30 Wall

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