WOD HANG POWER SNATCH 3 – 3 – 3 – 3 – 3 reps Post loads to comments. CROSSFIT KTOWN
Monthly Archives: November 2011
WOD Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters45 pound weighted Pull-ups For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
SKILL = PUSH-JERK WOD “DT“ Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps Post time to comments. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle […]
WOD 3 ROUNDS ATLAS STONE 142/92 x as many reps as possible in 90 seconds.ROPE CLIMB x as many reps as possible in 90 seconds. REST AS NEEDED BETWEEN ROUNDS.
WOD A.M.R.A.P x 15 PULL-UP (STRICT) x 7OVERHEAD SQUAT 135/95 x 5DOUBLES x 30
WOD BOX JUMP x 100 10 ROUNDS DEADLIFT 225/155 x 5MUSCLE UP x 2 PUSH – UP x 100
SKILL = CLEAN WOD “Elizabeth“ 21-15-9 reps of: Clean 135 poundsRing dips Post time to comments.
WOD A.M.R.A.P x 7 MINUTES WALL BALL x 7 SUMO-DEADLIFT HIGH-PULL 75/50 x 7
WOD 5 ROUNDS DUMBBELL THRUSTER 100/70 x 10 GHD BACK x 10 GHD SIT UP x 10 ROPE CLIMB x 3
CLICK HERE TO PURCHASE GIFT CERTIFICATE CLICK THE ABOVE LINK. CLICK ONLINE STORE TAB. CLICK GIFT CERTIFICATES/CREDIT. CHOOSE THE PROGRAM YOU WANT.
WOD A.M.R.A.P x 12 POWER SNATCH 95/65 x 10ROPE CLIMB x 2
SKILL = DEADLIFT WOD “Nutts“ For time:10 Handstand push-ups250 pound Deadlift, 15 reps25 Box jumps, 30 inch box50 Pull-ups100 Wallball shots, 20 pounds, 10′200 Double-undersRun 400 meters with a 45lb plate Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments. Lieutenant Andrew Richard Nuttall, 30, […]