Author Archives: jason.crowley

Thursday, July 25th, 2013

 

Warm Up

2 min Double Unders

Light Push Press work

 

12 min AMRAP

20 Burpee Wall Balls (20/14#)

10 GHD’s

 

*If you can’t do GHD’s, you can do Knees To Elbows

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Wednesday, July 24, 2013

 

Warm Up

Work up to DL weight

 

WOD

21 deadlifts (245/170)

800 m run

15 deadlifts

400 m run

9 deadlifts

200 m run

 

After Party

5 Rope Climbs

 

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Monday, June 22, 2013

 

Triplet of AMRAPs

 

A) 6 min. AMRAP

3 wall climbs

8 box jumps

15 sit-ups

2 min rest

B) 6 min AMRAP

6 ring rows

12 KBS (53/535#)

15 v-ups

2 min rest

C) 6 min AMRAP

9 clap push-ups

12 squat jumps

15 mountain climbers

 

*Wall climbs are where you lay on the floor with your head away from the wall and walk your feet up the wall until you are in the hand-stand position.  You then walk your feet back down the wall to the floor, to complete the rep.

 

 

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Sunday, July 21, 2013

 

WOD

Teams of 3.  There are 3 stations in the back parking lot.  They are as follows

  • Run 4 lengths of the back parking lot (there and back 2 times)
  • Burpees
  • Tire Flips

Each partner does work at their station.  Everyone will all rotate once the person running has finished all of their runs.  The WOD is over for the team once the tire ends up at the other side of the parking lot!

 

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Saturday, July 20, 2013

 

Regionals WOD #4 2012

 

For time:

50 Back squats (135 / 95 lbs)

40 Pull-ups

30 Shoulder-to-overhead (135 / 95 lbs)

50 Front squats (85 / 65 lbs)

40 Pull-ups

30 Shoulder-to-overhead (85 / 65 lbs)

50 Overhead squats (65 / 45 lbs)

40 Pull-ups

30 Shoulder-to-overhead (65 / 45 lbs)

 

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Friday, July 19. 2013

 

Strength

Deadlift

5x5x3x3x1x1

 

10 min AMRAP:

7 Power Cleans 165/115#

7 Bar Hop Burpees

7 Wall Balls 20/14#

 

Core WOD

Partner ball toss doing sit-ups facing each other

 

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Thursday, July 18, 2013

 

WOD

“Barbara”

5 Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

 

*3-minute rest after each round*

 

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Tuesday, July 16, 2013

 

Core WOD

3 rds Max effort L-sits

 

WOD

5 Rounds For Time

10 2 for 1 Wall Balls

15 Box Jumps

20 Ab-Mat Sit Ups

 

*2 for 1 Wall Balls means you do 2 squats per wall ball.  You will go down twice before you throw the ball back in the air.

 

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Monday, July 15, 2013

 

Strength

Over Head Squat

5x5x5x5x5

 

WOD

1000 meter row

40 hand-release pushups

40 KB Lunges (53/35#)

750 meter row

30 hand-release pushups

30 KB Lunges

500 meter row

20 hand-release pushups

20 KB Lunges

250 meter row

10 hand-release pushups

10 KB Lunges

 

Great video to watch for some useful rowing tips!

http://www.crossfitinvictus.com/blog/rowing-tips-with-shane-farmer-with-an-assist-from-cody-burgener

 

 

 

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Sunday, July 14, 2013

 

WOD

10-9-8-7-6-5-4-3-2-1

Push Press @ 115/80#

Pull Ups

Goblet Squats @ 70/45#

 

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