Monthly Archives: June 2011

WOD – Thursday June 30th, 2011

15 minute AMRAP:
250m Row
20 Wall Ball Shots 20/14lb
10 Ring Rows
5 Back Extensions

WOD – Wednesday June 29th, 2011

Weighted Sled Drag
3 X 30m

10-9-8-7-6-5-4-3-2-1
Front Squats 95/65
Pull ups
KB Ground-to-Overhead, both arms 1pd/0.5pd

WOD – Tuesday June 28th, 2011

1200m Run
then
3 Rounds:
7 Slam Balls 30/20lb
7 DeadLifts 205/135lb
7 Toes Through Rings
then
1200m Run

WOD – Monday June 27th, 2011

2min Overhead Squat 75/55lb
2min Rest
2min Sit ups
2min Rest
2min Hang Power Snatch 75/55lb
2min Rest
2min Box Jumps 24/20lb
5 min Max Effort Power Clean
(score = total reps + weight)

WOD – Sunday June 26th, 2011

Rest day or 9am Yoga at CrossFit Rise!

WOD – Saturday June 25th, 2011

“Murph”
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

WOD – Friday June 24th, 2011

Weighted Sled Push
3 X 30m

10 Minute AMRAP:
5 Wall Walks
10 Hang Power Cleans 95/65lb
30 Stick Jumps (one touch = 1 rep)

WOD – Thursday June 23rd, 2011

4 Sets:
400m Run
20 Wall Ball Shots 20/14lb
20 Box Jumps 24/20″
(rest 2 minutes)

WOD – Wednesday June 22nd, 2011

Back Squat
1-1-1-1-1-1-1

5 minute AMRAP:
3 Deadlifts 225/155
7 Push Press 95/65

WOD – Tuesday June 21st, 2011

5 Rounds:
15 Thrusters 95/65lb
15 Bar Facing Burpees

WOD – Monday June 20th, 2011

Snatch Balance
1-1-1-1-1-1-1

7 Sets:
5 HSPU
5 Toes-to-Bar
9 Ring Dips
9 Sit ups
(rest 60 seconds)

WOD – Sunday June 19th, 2011

Rest Day

WOD – Saturday June 18th, 2011

Partner Strongman WOD

WOD – Friday June 17th, 2011

5 Rounds for time:

5 KB Snatch, Right Arm 24/16kg
5 KB Overhead Squat, Right Arm 24/16kg
5 KB Snatch, Left Arm 24/16kg
5 KB Overhead Squat, Left Arm 24/16kg
150m Run

WOD – Thursday June 16th, 2011

Overhead Squat
5-5-5

For time:
1 mile Run

WOD – Wednesday June 15th, 2011

Hang Power Clean
5-5-5

7 Rounds for time:
35 Double Unders
1 Snatch

WOD – Tuesday June 14th, 2011

5 Rounds for time:
10 Ring Rows
10 Shoulder Press 95/65lb
10 Back Squat 185/135lb

WOD – Monday June 13th, 2011

Push Press
5-5-5

15 minute AMRAP:
15 CTB Pull ups
30 Second Ring L-Sit Holds

WOD – Sunday June 12th, 2011

Rest day

WOD – Saturday June 11th, 2011

“Deck of Cards”

WOD – Friday June 10th, 2011

Deadlift
3-3-3-3-3

AMRAP in 12 minutes:
3 Pull ups
6 Toes-to-Bar
9 Push ups with hand release
12 Wall Ball Shots 20/14lb
200m Run

WOD – Thursday June 9th, 2011

3 Rounds for Time:

500m Row
Slam Balls 30/20lb
400m Run

WOD – Wednesday June 8th, 2011

Back Squat
3-3-3-3-3

1-2-3-4-5-6-7
SDHP95/65
Goblet Squats 1.5/1pd
Sit ups

WOD – Tuesday June 7th, 2011

4 Rounds for Time: 10 Push Press 115/85 15 Ring Push ups 20 Medicine Ball Cleans 20/14

WOD – Monday June 6th, 2011

Power Clean
5-3-2-2-1-1-1

4 Sets:
10 Thrusters 95/65
15 KTE
200m Run
(rest 2 minutes)

WOD – Sunday June 5th, 2011

Rest day

WOD – Saturday June 4th, 2011

For time:
500m Row
10 Ring Dips
20 Front Squats 115/85lb
30 Sit ups
40 Overhead Walking Lunges 45/25lb
30 Sit ups
20 Front Squats 115/85lb
10 Ring Dips
500m Row

WOD – Friday June 3rd, 2011

Jerk
3-3-3-3-3

5 Rounds for time:
3 Squat Cleans
6 Overhead Squats
*5 pull up penalty for every time the bar is dropped.

WOD – Thursday June 2nd, 2011

4 Sets:
250m Row
15 Box Jumps 24/20″
30 Double Unders
(rest 2 minutes)

WOD – Wednesday June 1st, 2011

Shoulder Press
10-10-10

For Time:
30 Rep Back Squat 195/135