Fri 11/8/13: “Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders
Tues 10/8/13: “The Don” PARTNER WOD For time: 66 Deadlifts, 110/65 lbs 66 Box Jumps, 24/20 in 66 Kettlebell Swings, 53/53 lbs 66 Knees To Elbows 66 Sit-up (standard)s 66 Pull-ups 66 Thrusters, 55/35 lbs 66 Wall Balls, 20/14 lbs 66 Burpees 66 Double Unders Partner WOD. Split work between teammates as necessary. If odd …
Mon 8/26/13: For Time: Row 500m -REST AS NEEDED- 10 Rounds For Time: 7 Burpees 7 Knees-to-Elbows We will be CLOSED next Monday, 9/2 for our Labor Day Member BBQ Time & Location: 12 Noon @ Dave & Kelly’s House
Sat 6/29/13: Coach Dave Birthday WOD For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders
Tues 6/25/13: For time: 50 Knees To Elbows 40 Push-up (hand release)s 30 Chest-to-bar Pull-ups 20 Thrusters, 135/95 lbs 10 Ground To Overheads, 135/95 lbs
Thurs 5/16/13: As many reps in 13 mins as you can of: Row (calories), 1 min Rest 1 min Push-up, 1 min Rest 1 min Knees To Elbow, 1 min Rest 1 min Double Under, 1 min Rest 1 min Overhead Walking Lunge With Plate, 45/25 lbs, 1 min Rest 1 min Air Squat, 1 …
Wed 5/1/13: “Cróga Tabata” Tabata Knees To Elbow Rest 1 min Tabata Wall Ball, 20/14 lbs Rest 1 min Tabata Kettlebell Swing, 53/35 lbs Rest 1 min Tabata Jump Rope (Singles)
Thurs 3/28/13: “Dirty Thirty” For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 53/35 lbs 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders *Cróga CrossFit will be CLOSED this Sunday 3/30 for Easter Sunday*
