5:00 Challenge for Week of 111212burpee pull-ups ShedKickers for Week of 111212 CFWE SK_“Climbing Karen”150 wall ball for timeFirst time you break up the wall ball, do 1 rope ascent.Second time, do 2… Third time, do 3… and so on, until you complete 150 wall balls SK1_For time:21-15-9hspuback squats – 205/135calories – rower SK2_For time:1-2-3-4-5-6-7-8-9-10squat […]
5:00 challenge, shedkickers and cfe for week of 111212 Read More »
Day 6Day 10 of the paleo/burpee challenge Rock the WOD 2011!!9am 'til who knows when! Event 1"Belching Deads" AMRAP in 7:00 of:20 deadlifts – 135/9510 burpees Event 2"Thruster Concept" Row as many calories as possible in 10:00, while performing 5 thrusters @ 115/75 every minute on the minute, starting at minute zero.Score equals total reps
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Day 5Day 9 of the paleo/burpee challenge WOD 111209 3 rounds for time of:15 power snatch – 75/5575 squats crossfit.com
Day 4Day 8 of the paleo/burpee challenge Active Rest Day Get those burpees done today! crossfit.com
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Day 3Day 7 of the paleo/burpee challenge WOD 111207 For time:21-18-15-12-9-6-3push press – 95/65ring dipskb swings – 24kg/16kg crossfit.com
Day 2Day 6 of the paleo/burpee challenge WOD 111206 5 rounds for time of:20 wall ball – 20/14 @ 10' target10 burpees35 double unders (150 singles) crossfit.com
Day 1Day 5 of the paleo/burpee challenge WOD 111205 AMRAP in 20:00 of:5 inchworm push-ups10 ring pull-ups15 front squats – 75(inchworm push-ups: stand in pike position with hands on top of your feet, walk your hands out to plank position, perform a push-up, walk your hands back to your feet. Both hands must touch your
5:00 challenge for week of 111205burpee box jumps – 20″ box, games standards ShedKickers for Week of 111205 CFWE SK_5 rope ascents1 squat snatch – 135/954 rope ascents2 squat snatches3 rope ascents3 squat snatches2 rope ascents4 squat snatches1 rope ascent5 squat snatches SK1_AMRAP in 15:00 of:5 backsquats – 245/16510 “L” pull-ups15 ghd sit-ups SK2_3 rounds
5:00 challenge, shedkickers and cfe for week of 111205 Read More »
Day 6WOD 111203 5 rounds for time of:200m run15 sdhp – 75/5515 t2b35 squats Day 3 of the paleo/burpee challenge and for those who want to get some muscle-up practice… "Nasty Girls"3 rounds for time of:50 squats7 muscle-ups10 hang cleans – 135/95 crossfit.com
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