WOD
3 rounds for time
Row 1000m
1 round of the Bear complex
7 sets of
Power clean
Front Squat
Push press
Back Squat
Push press
Cannot put the bar down or you have to restart the round.
increase weight each round
Post loads and total time to comments.
WOD
Run a 5k
Post time to comments.
"Roy"
Five rounds for time of:
225/155 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift). Post times to comments.
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
WOD
Seven rounds for time of:
205/135 pound Clean, 3 reps
4 Ring handstand push-ups/4 HSPU for women
Post time to comments
If you are level testing today, please be at the gym to warm up at 1000. Thank you.
WOD
CrossFit Games Team WOD 3
Event 3
Two rounds for time of:
Run 300 meters
15 Jumps over 24” Box
15 Dumbbell squat cleans, 45/25 lb.
30 Double-unders
15 Push-ups, hand must release from floor
15 GHD Sit-ups
30 yard Lunge
Post teams and time to comments.
The levels test today has been canceled. We will hold levels testing this Saturday from 1030-1200. Please come in at 1000 to warm up. Thank you.
WOD
Box Jump 5-5-5-5-5
You will find the tallest box that you are able to jump on top of continuously five times
Post height to comments.
WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
Post total reps to comments.
Get ready for FGB V September 25th, 2010, more info to follow
WOD
For time:
Run 1200 meters63 Kettlebell swings, 1.5/1 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5/1 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5/1 pood12 Pull-ups
post time to comments.
WOD
3 Rounds for time
30 Games Standard Push-ups
95/65 pound Overhead Squats, 21 reps
Run 400m
Post time completed to comments.
WOD
"Amanda" (12 minute time cap)
9-7-5 reps of
Muscle-ups
135/95 pound Snatch
Post time or reps completed to comments.
Then with 10 minute recovery do
As many rounds as possible in 7 minutes of
315/205 pound Deadlift, 7 reps
14 Pistols
21 Double unders
Post rounds and reps completed to comments.
