Warm up with some sled pushes- mush-mush doggies then: Front Squat 3-3-3-3-3 Link to this post!

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Front Squat 5-5-5-5-5 THEN: 7 RNDS 7 Burpees 100 M Sprint Link to this post!

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Tamalpais CrossFit WOD Nov 15th, 2013

Thursday, 14 November 2013 by

OTM Til Failure- Increase 1 rep every round slam ball 30/20 Pull Ups at failure, reduce reps back to 1 front squat 95/65 push ups at failure: 25 Burpees & a 400 M run Link to this post!

November 2012 CrossFit WODs

Friday, 30 November 2012 by

November 30 – 1 Rep Max Split Jerk – THEN 7 Min AMRAP 21 KBSDHP 53/35 12 Thrusters 75/55 November 29 – 21-15-9 Deadlifts 225/165 Box Jumps 30/24 November 28 – For Time 500 M Run 30 Press 95/65 500 M Run 30 Push Press 500 M Run 30 Push Jerk   November 27 –

August 2012 CrossFit WODs

Thursday, 09 August 2012 by

  August 31 – Front Squats – 3-3-3-3-3-3-3-3-3-3 – Rest 2 Min BTWN Efforts   August 30 – On the Minute for 20 Minutes 1 Bear Complex 3 Burpees (optional)   August 29 – 4 RNDS 30 KBS 53/35 20 Box Jumps 24/20 400 M Run   August 28 – 21-15-9 Power Cleans 135/95 Bar

July 2012 CrossFit WODs

Monday, 09 July 2012 by

July 31 –15-12-9 Pull Ups Thrusters 115/95 800 M Run 9-12-15 Thrusters 115/95 Pull Ups   July 30 – Push Press – 3-3-3, 2-2-2, 1-1-1, THEN Tabata – Jumping Barbell Back Squats   July 29 – Strength Training Deadlift – 1 Rep Max 3 RNDS – 12-15 Reps Good Mornings Weighted Sit Ups Heavy Sled

July 2011 CrossFit WODs

Tuesday, 02 August 2011 by

July 30 – FGB Style Row for Cal Box Jump 24/20 Wall Balls 20/14 KBS 53/35 Sit Ups July 29 – Split Jerk 3-3-3-3-3- Then 7 Min AMRAP 30 Dbl Unders 12 Push Press 95/65 July 28 – 3 RNDS 21 SDHP 75/55 12 Ring Dips 400 M Run July 27 3 RNDS 150 M

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