“SQT”
Three rounds for time of:
- 10 x Ground to Overhead @ 60k(male)/40k(female)
- Small Block Run/Run 200m
Post time to comments.
Compare to 100809.
WOD Demo with CrossFit DC – video [wmv] [mov] [HD mov]
Archive for June, 2012
30
Jun
WOD 300612
29
Jun
WOD 290612
Workout #1
- Front Squat 3-3-3-3-3
Post loads to comments.
Workout #2
21-15-9 reps of:
- Small Block Run/Run 400m
- Front Squat @ 60k(male)/40k(female)
- Burpees
Post time to comments.
“The Importance of Stroke Rate” with Shane Farmer, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]
“Coaching Session: Kettlebell Snatch” with John Kaupp – video [wmv] [mov] [HD mov]
28
Jun
WOD 280612
- Overhead Squat 15-15-15-15-15
Post load to comments.
27
Jun
WOD 270612
4 rounds for time of:
- Overhead Walking Lunges, 100 ft. @ 20k(male)/15k(female)
- 30 x Sit-ups
- 20 x Toes to Bar
- 30 x Box Jumps @ 24″(male)/20″(female)
Post time to comments.
27
Jun
WOD 260612
“Cindy”
Complete as many rounds in 20 minutes as you can of:
- 5 x Pull-ups
- 10 x Push-ups
- 15 x Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
- 5 x Handstand Push-ups
- 10 x One legged squats, alternating
- 15 x Pull-ups
Post your choice of girls and rounds completed to comments.
25
Jun
WOD 250612
5 rounds of:
- Row 400m
- 30 x Kettlebell Swings @ 24k(male)/16k(female)
- 75 x Double-unders
Rest as needed between rounds.
Post time for each round to comments.
23
Jun
Rest Day 240612
Rest Day
23
Jun
WOD 230612
Workout #1
- Back Squat 5-5-5-5-5
Post load to comments.
Workout #2
AMRAP in 15 minutes of:
- 7 x Back Squats @ 60k (male)/40k (female)
- 14 x Sit-up
Post rounds completed to comments.
WOD Bench Press 5-5-5-5-5 reps with Rob Orlando – video [wmv] [mov] [HD mov]
22
Jun
WOD 220612
For time:
- 2 x Big Block Runs/Run 1600 meters
- 150 x Double-unders
- 50 x Burpees
- Big Block Run/Run 800 meters
- 100 x Double-unders
- 35 x Burpees
- Small Block Run/Run 400 meters
- 50 x Double-unders
- 20 x Burpees
Post time to comments.
“The Clean” with Miranda Oldroyd and Zach Forrest – video [wmv] [mov] [HD mov]
WOD Snatch 2-2-2-2-2-2 reps with Ian Droze and Ryan Johnston – video [wmv] [mov] [HD mov]
22
Jun
WOD 210612
“Hope“
Three rounds of:
- Burpees
- Power snatch @ 35k(male)/22.5k(female)
- Box jumps @ 24″(male)/20″(female)
- Thrusters @ 35k(male)/22.5k(female)
- Chest to Bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.
Hope workout scorecard – [pdf]
21
Jun
WOD 200612
5 rounds of:
- Weighted Pull-ups, 5 reps
- Row 400m
Rest as needed between rounds.
Post load for Weighted Pull-ups and time for Row in each round to comments.
“Olympic Lifting Camp: Snatch Balance” with Coach Burgener, by Again Faster Equipment – video [wmv] [mov] [HD mov]
21
Jun
WOD 190612
Three rounds for time of:
- 21 x Thusters @ 40k
- 15 x Push-ups
- 9 x Push Press @ 40k
1 to 11 minutes of the workout. Every minute, on the minute, perform 5 Burpees.
11 to 15 minutes of the workout. Every minute, on the minute, perform 3 Burpees.
16 to 20 minutes and ongoing in the workout. Every minute, on the minute, perform 2 Burpees.
<<<<<20 minute cut off >>>>>
Post time to comments.
20
Jun
WOD 180612
Five rounds of (a) + (b):
(a). Bench Press, 5 reps
(b). 2 min AMRAP:
- Box Jumps @ 30″(male)/24″(female), 1 minute
- Sit-ups , 1 minute
Rest as needed between rounds
Post load for (a) and reps for Box Jumps and Sit-ups in (b) for each round to comments.
17
Jun
Rest Day 170612
Rest Day
16
Jun
WOD 160612
For time:
- Big Block Run/Run 800m
- 30 x Power Snatch @ 40k(male)/30k(female)
- 30 x Box Jumps @ 24″(male)/20″(female)
- Small Block Run/Run 400m
- 30 x Power Snatch @ 40k(male)/30k(female)
- 30 x Box Jumps @ 24″(male)/20″(female)
- Big Block Run/Run 800m
- 30 x Power Snatch @ 40k(male)/30k(female)
- 30 x Box Jumps @ 24″(male)/20″(female)
Post time to comments.
WOD ”Amanda” with CrossFit Copenhagen – video [wmv] [mov] [HD mov]
