Team WOD With DarkKnight + Matt
2 x 300m
125 KBS 2 Pood
125 Burpee
2 x 300m
Time : 28:01
Saturday, June 29, 2013
Friday, June 28, 2013
BACK SQUAT + OHS + WOD
Am With Striker + Doctor
Back Squat
250# x 3 x 10
Pm
OHS with Striker + Viper
230# x 1
250# x 1
241# x 1
10, 8, 6, 4, 2 MU
50, 40, 30, 20, 10 DU
Time : 14:00
Back Squat
250# x 3 x 10
Pm
OHS with Striker + Viper
230# x 1
250# x 1
241# x 1
10, 8, 6, 4, 2 MU
50, 40, 30, 20, 10 DU
Time : 14:00
Wednesday, June 26, 2013
CLEAN + HANG CLEAN + DEADLIFT
Clean + Hang Clean
135# + 30Kg Chains
x 1 x 8
DeadLift
320# x 3
340# x 3 x 2
135# + 30Kg Chains
x 1 x 8
DeadLift
320# x 3
340# x 3 x 2
Tuesday, June 25, 2013
SNATCH + SNATCH BALANCE + WOD
Snatch With Killer
155# x 1 x 8
Snatch Balance
190# x 2
210# x 2
221# x 2
15, 10, 5
Pull Up
Thruster 140#
AES 150m
Time : 8:13
155# x 1 x 8
Snatch Balance
190# x 2
210# x 2
221# x 2
15, 10, 5
Pull Up
Thruster 140#
AES 150m
Time : 8:13
Sunday, June 23, 2013
Saturday, June 22, 2013
TRAINER WOD
Trainer WOD
ReeBok CrossFit Sentinel
Austin, Kim, Ed, Johnny
OTM 20mins
1 Snatch
135# x 1 x 2
145# x 1 x 14
150# x 1 x 3
155# x 1
ReeBok CrossFit Sentinel
Austin, Kim, Ed, Johnny
OTM 20mins
1 Snatch
135# x 1 x 2
145# x 1 x 14
150# x 1 x 3
155# x 1
Wednesday, June 19, 2013
TEAM WOD
Team WOD With Striker
7 Mins 1RM Front Squat
Striker = 270#
DarkLord = 280#
15mins Cut off
50 HSPU
60 KBS 2 Pood
70 TTB
80 WallBall
Time : 14:47
7 Mins 1RM Front Squat
Striker = 270#
DarkLord = 280#
15mins Cut off
50 HSPU
60 KBS 2 Pood
70 TTB
80 WallBall
Time : 14:47
Saturday, June 15, 2013
TRAINERS WOD
Level 1 Norway
Trainer WOD EC, Davs, Phil, Hamish, Marco
10 Mins
AMRAP
7 Front Squat 135#
7 Burpee
150m
Score = 5 Rds
Trainer WOD EC, Davs, Phil, Hamish, Marco
10 Mins
AMRAP
7 Front Squat 135#
7 Burpee
150m
Score = 5 Rds
Tuesday, June 11, 2013
POWER SNATCH + SNATCH BALANCE + WOD
Power Snatch With Striker
135# x 1 x 3
146# x 1 x 5
Snatch Balance
190# x 1
210# x 1
230# x 1
4Rds
10 Pull Up
20 WallBall
150m
Time = 10:36
135# x 1 x 3
146# x 1 x 5
Snatch Balance
190# x 1
210# x 1
230# x 1
4Rds
10 Pull Up
20 WallBall
150m
Time = 10:36
Monday, June 10, 2013
CLEAN & JERK + 1.1/4 SQUAT + WOD
Clean & Jerk With Killer + Wolverine + Striker
225# x 1
236# x 1
241# x 1
1.1/4 Squat
280# x 1
300# x 1
300# x 1
Death By Thruster 140#
Score = 8 Rds + 3 Thruster
225# x 1
236# x 1
241# x 1
1.1/4 Squat
280# x 1
300# x 1
300# x 1
Death By Thruster 140#
Score = 8 Rds + 3 Thruster
Friday, June 7, 2013
SNATCH + HANG SNATCH + SNATCH BALANCE + WOD
1 Snatch + 1 Hang Snatch
145# x 1 x 10
Snatch Balance
190# x 2
210# x 2
221# x 2
4 Rds
90Secs
150m + AMRAP CINDY
Rest 30 Sec
Score =
1 Rd + 4 Push Up
1 Rd + 10 Push Up
1 Rd
10 Squat
Wednesday, June 5, 2013
TEAM WOD + VOLUME
Team With Wolverine + Striker
6 Mins AMRAP
150m
Thruster 140#
MU
Score = 27 Thruster + 22 MU
Team WOD With Doctor
2 Rds
3Mins
HS Hold
300 DU
Rest 2 Min
4 Mins
Squat Hold
200 KBS 2 Pood
Rest 2 Mins
Score = 350 DU + 120 KBS = 470
6 Mins AMRAP
150m
Thruster 140#
MU
Score = 27 Thruster + 22 MU
Team WOD With Doctor
2 Rds
3Mins
HS Hold
300 DU
Rest 2 Min
4 Mins
Squat Hold
200 KBS 2 Pood
Rest 2 Mins
Score = 350 DU + 120 KBS = 470
Tuesday, June 4, 2013
BACK SQUAT + CLEAN COMPLEX + WOD
Back Squat With Striker
250# x 2 x 3
1 Clean + 1 Hang Clean + 1 Jerk
155# x 1 x 8
OTM 7 Mins
3 MU
3 Thruster 140#
Score = DNF 6 Reps
250# x 2 x 3
1 Clean + 1 Hang Clean + 1 Jerk
155# x 1 x 8
OTM 7 Mins
3 MU
3 Thruster 140#
Score = DNF 6 Reps
Subscribe to:
Comments (Atom)