Push Press 3-3-3-3-3 THEN: 9 Min AMRAP 1-2-3-4-5, etc. 1 Pow Clean to 2 Lunges 5-10-15-20, etc. sit ups Link to this post!

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Tamalpais CrossFit WOD Feb 17 2014

Sunday, 16 February 2014 by

Push Jerk 3-3-3-3-3 THEN: 30 R KBS 70/44 500 M Run 15 Pull Ups 400 M Run 20 R KBS 250 M Run 10 Pull Ups Link to this post!

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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

June 2012 CrossFit WODs

Saturday, 09 June 2012 by

 June 30 – “Plate It Up” – 3 RNDS 10 Thrusters 45/25 10 Burpees with Plate 20 Overhead Walking Lunges with Plate 10 Hand Release Push Ups with Plate 250 M Run with Plate June 29 – “Wall Balls Will Make A Man Out Of You!” – For Time 1 Man Maker 50/30 30 Wall

May 2012 CrossFit WODs

Wednesday, 09 May 2012 by

May 31 – “Kelly” – 5 RNDS 400 M Run 30 Box Jumps 24/20 20 Wall Balls 14/12 May 30 – For Time 3 Power Snatches 155/105 15 C2B 250 M Run 6 Power Snatches 12 C2B 250 M Run 9 Power Snatches 9 C2B May 29 – 2 RNDS 30 Push Ups 20 KBS

November 2011 CrossFit WODs

Friday, 11 November 2011 by

November 30 – 3 RNDS 30 Pull Ups Loop Run (250 M) 30 Push Press 95/65 Loop Run (250 M) 30 Burpees Loop Run (250 M) November 29 Max Weight Press 3-3-3 Push Press 2-2-2 Push Jerk 1-1-1 “Annie” – 50-40-30-20-10 Double Unders Sit Ups November 28 – 3 RNDS 30 Power Snatch 75/55 30

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