WOD 19.10.16
Back Squat 3 RM 12 Minute Clock 800 mt Run THEN with Remainder of Time AMRAP 20 Pistol 60 Double Unders
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WOD 18.10.16
EMOM 14 Alternating 1 Min: 1 Hang Snatch, Ascending 1 Min: 5 Strict Handstand Push Ups [Deficit as needed] – Scale with DB Strict Press If you fail, finish EMOM at 85% of Best 5 Rounds 20 KB Swing 24/16 10 Push Up Kids CrossFit Kids baseball: forward roll, bear-crawl to first base, lunge- walk […]
WOD 17.10.16
Push Jerk 3-3-3-3-3-3 15*12*9*6*3 Deadlift 60/40 C2B Every * = 10 Burpees
15.10.16
For max reps 8x[20:10] Wall ball Rest 2:00 8x[20:10] Box jumps Rest 2:00 8x[20:10] Dumbbell snatch Rest 2:00 8x[20:10] Sit ups
WOD 14.10.16
Strict Press 3-3-3-3-3-3 5 Rounds for time: 7 Squat Clean 60/40 14 KB Swings 24/16
WOD 13.10.16
Front Squat 3-3-3-3-3 14′ AMRAP 10 V-Ups 20 Box Jumps 200 mt Run Kids Skill: Press—overhead plate relay: Hold a lightweight plate overhead while moving. WOD: AMRAP in a given time of: 10 lunge steps 10 shoulder presses 10 sit-ups
WOD 12.10.16
5 rounds not for time 1 L-sit Rope Climb 1 Legless Rope Climb 1 Rope Climb For time: 15 Thrusters 40/30 10 KB Swings 24/16 20 Thrusters 30/20 10 KB Swings 24/16 30 Thrusters 20/15 10 KB Swings 24/16
WOD 11.10.16
Clean&Jerk 1-1-1 10′ AMRAP 5 Clean&Jerk 50/30 10 T2B
WOD 10.10.16
“Barbara” 5 Rounds 20 Pull ups 30 Push ups 40 Sit ups 50 Squats 3′ Rest
WOD 08.10.16
Ice Cream Makers 10×3 Single Leg Toes To Bars 10×4 Max rounds in 12 minutes 10 Thruster 10 K2E 10 Kb Swings