Browsing all posts in Named Workouts.
WOD Sep 30
Your choice today, run 1st or run last. “One Mile Bear” 4 Rounds For Time 7 Deadlifts 60/42.5kg 7 Cleans 7 Jerks 7 Back Squat Run 400m Or since we are having a week of choices, if you are up for it at 6:30pm at the request of one of our Mil/LEO members a few [...]
WOD 29 Sep – Jack
No choice today. “Jack” Complete as many rounds as possible in 20 minutes of: 10 Push press, 50/35kg 10 KB Swings, 24/16kg 10 Box jumps, 24/20 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, [...]
WOD Sep 27
Another day of choice “Cindy” or “Mary” “Cindy” 20 minute AMRAP of: 5 Pull Ups 10 Push Ups 15 Squats “Mary” 20 minute AMRAP of: 5 Hand Stand Push Ups 10 Pistols (5 each leg) 15 Pull Ups
WOD Sep 21
“Jonesworthy” 6 RFT (use reps given for each round) Squat 80-64-50-32-16-8 KB Swing 40-32-25-16-8-4 (1.5/1pood) Pull Ups 20-16-12-8-4-2 Compare to Jan 28.
Fight Gone Bad Sep 17
The gym is closed today. Join us at CrossFit Kapiti for the Fight Gone Bad fund raiser for Life Flight Trust. Even if you didn’t sign up come to cheer on those hitting Fight Gone Bad and help count some reps. If you can’t make it to Kapiti then hit this bodyweight version. 3 Rounds [...]
WOD Sep 10
“Helen” on roids, the Pyramid Double Helen from the 2010 CrossFit Games As a team or individual: Run 1200m 63 Kettlebell Swings 24/16kg 36 Pull Ups Run 800m 42 KBS 24 Pull Ups Run 400m 21 KBS 12 Pull Ups Then at 10 am we will work some Clean and Jerk technique, skills and drills. [...]
WOD Aug 30
“The Bear” 5 Rounds for max load 7 sets of the sequence Power Clean Front Squat Push Press Back Squat Push Press No resting the bar on the ground. Break up or combine movements any way as long as all movements are complete range of motion. Watch the video: The Bear Compare to Jan 26
WOD Aug 27
Come on in and lift heavy Your choice of the CrossFit Total: Back Squat, 1 rep Press, 1 rep Deadlift, 1 rep or the CrossFit Total Two: Clean, 1 rep Bench Press, 1 rep OverHead Squat, 1 rep Your total is the sum of the best of three attempts at each lift.
WOD Aug 24
With Fight Gone Bad 6 coming up on Sept 17 we thought it was time for a run through. “Fight Gone Bad” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 35/25 kg (Reps) Box Jump, 20″ box (Reps) Push-press, 35/25 kg (Reps) Row (Calories) In this workout you move [...]
WOD Aug 18
“Nasty Girls” watch the original video that created Nasty Girls [wmv][mov]. 3 RFT 50 Squats 7 Muscle Ups 10 Hang Power Cleans 60/40
