W.O.D.

Everything listed under: CrossFit Workout

  • WOD 10/03/13


    WOD

    AMRAP in 15 Mins of:

    1 Mile Run

    Power Snatches (95/65)

    *15 min clock starts, you run 1 mile then complete as many Power Snatch reps as you can with the remaining time.


    Power Snatch Demo



    Isabel-30 Snatches for time (Rich Froning's textbook performance starts at 11:30)


    Finale 

    Skill Work (has to be a weakness)

  • WOD 10/02/13


    Warm- Up

    Group Warm Up


    WOD

    AMRAP in 15 Mins of:

    10 Deficit Push Ups

    10 Jump Lunges

    10 Toes-to-Bar


    Deficit Push Up Demo



    Jump Lunge Tutorial (and how to stay safe with it!)



    Toes-to-Bar


    Finale 

    400m Row - Upper Body Only

    then

    400m Row - Lower Body Only