Tuesday WOD, August 26, 2014

Posted on 25. Aug, 2014 by .

4

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Snatch deadlift + snatch pull + snatch high pull + snatch, 4 sets

WOD:
For time:
2K Row
50 Burpees
800m Run

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Scaling Scaling is smart, The Box Magazine

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Monday WOD, August 25, 2014

Posted on 24. Aug, 2014 by .

10

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front squats, 6×6 @80% 1RM

WOD:
nate “Nate”

As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70 lb./ 53 lb.)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted February 12, 2008.

Compare to January 31, 2013. Post loads and time to comments.

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It’s time to go back to school!! Who was your favorite teacher and why??

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Friday WOD, August 22, 2014

Posted on 21. Aug, 2014 by .

6

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front Squats, 6×2 @80% 1RM

WOD:
8 minutes to complete 100 wall balls; with the time remaining, do as many muscle ups as possible

Rest 3 minutes, then complete:
50 Wall balls
1000m Run

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Brain Games, National Geographic

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Thursday WOD, August 21, 2014

Posted on 20. Aug, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Clean and Jerk

WOD:
Every minute on the minute for 20 minutes complete:
1st minute: 8 Close grip bench presses (155 lb./85 lb.)
2nd minute: 5 Weighted pull-ups (35 lb./18 lb.) + 5 Strict pull-ups
3rd minute: 5 Weighted box jumps (seated) (20 lb./10 lb. dumbells)
4th minute: 20 Sit-ups

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JoshEverettDeadlift Emotions in Motion, CrossFit Journal

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Wednesday WOD, August 20, 2014

Posted on 19. Aug, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
5 rounds of:
12 Burpess
20 cal Airdyne
400m Run
Rest 3 minutes

Goal is negative splits each round. Post time to comments.

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These skateboarders are flying by cyclists in the Alps!

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