Monday 12/11– Everyone
Skill Practice: 15 minutes
WOD: 3 rounds for time of:
400 m run
30 Wall Balls (20/14)
15 Deadlifts (Rx’d 225/155) (Scaled 185/105)
Mobility: 10 min deadlift archetype
Tag Archive: chest-to-bar pull-up
P.E week of 12/10
Filed Under: .Your WODs by Dan Burns — 1 Comment
Strength:
Work up to a heavy front squat
CrossFit.com WOD:
6-9-12-9-6 reps of:
Burpees over the bar
Front squat (185/135)
Chest-to-bar pull-ups
*Scale weight for front squats to 75-80% of 1RM
3 RFT
Filed Under: .Your WODs by admin — 1 Comment
3 Rounds for time of:
21 GHD Sit-ups
18 Hip Extensions
15 Chest-to-bar Pull-ups
12 Box Jumps 24”/20”
9 Squat Snatch 135/95#
Week 3.8
Filed Under: . P.E. Men, . P.E. Women, .Big Tent, .Endurance/Marathon, .Silver Club, .Your WODs, > Gymnastics, > Mobility, > Strength by Dan Burns — 6 Comments
WORKOUTS
Challenge WOD (4 pts): “Bowen”
3 RFT:
Run 800 meters
7 deadlifts (275/135)
10 burpee pull-ups
Single arm kettlebell thrusters (53/35), 14 reps (7 each arm)
20 box jumps (24/20″)
15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up
10! C2B, Box Jumps, GHDs
Filed Under: .Tough Mud by Mr. H — 1 Comment
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Chest-to-bar Pull-Ups
Box Jumps, 30 in
GHD Sit-ups
BtW averages: men 11:36; women 13:27
From mainsite