Saturday, September 1, 2012

WODs for the week

MONDAY 9-3-12 Labor Day (morning classes only)
5 Rounds for time of:
10 Box Jumps (24, 20)
20 Pistols
30 Double Unders

TUESDAY 9-4-12
5 Rounds for time of:
200 Meter Med Ball Run (20, 14)
20 Med Ball Cleans (20, 14)

WEDNESDAY 9-5-12
"CrossFit Total"
Back Squat-1 rep max
Shoulder Press-1 rep max
Deadlift-1 rep max
Score is total of each 1 rep max

THURSDAY 9-6-12
4/4's "Angie"*
4 Rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
*you may do 100 of each movement Rx, rather than 4 rounds for the board

FRIDAY 9-7-12
1/2 "Hollyman"
15 Rounds for time of:
5 Wall Ball Shots (20, 14)
3 Handstand Push-ups
1 Power Clean (225, 155)

SATURDAY 9-8-12
Another fun wod to bring friends to "share the pain"

No comments:

Post a Comment