WOD Blog
 | Tue, Apr 8 2014 |  |
| 4.8.14 PC/THR/HB BK SQT/RUN | Crossfit Orientation Introduction | 4.7.14 Modified Preparation for Memorial Day |
4.8.14 PC/THR/HB BK SQT/RUN
(Reps, Rx2)
200 m run
2rnds
10 pass thru
10 rev. Pass thru
10 PWR CLEAN
10 THRUSTERS
10 HIGH BAR BACK SQT
WOD
15 min AMRAP
2 PWR clean
3 thrusters
4 high bar back squat
200 m run
RX #95/65 RX2 #65/45 do not set bar down until after completed round, run equals 9 reps
Rest 4 min
2 min Max burpee
| Victor | 127 Rx2 | 23 burpees | | Todd | 135 Rx | 34 burpees |
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Crossfit Orientation Introduction
(Reps)
200 m run
2 rounds
10 pass thru
10 rev pass thru
10 squats
5 pushups
5 situps
WOD:
5 min AMRAP
200 m run (equals 5 reps)
5 pushups
10 situps
15 squats
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4.7.14 Modified Preparation for Memorial Day
(Time, Rx2)
100 m row
2 rnds
10 pass thru
10 rev. pass thru
10 Romanian DL
10 OVHS
WOD:
RX
1000 m row
100 Bent Over Barbell Row #65/45
200 Push ups
300 Squats
1000 m row
Rx2
500 m row
50 Bent Over Barbell Row #65/45
100 push ups
150 Squats
500 m row
You can break the reps down into 5 rows,10 pushups, 15 squats for 20 rounds RX or 10 rounds RX2.
This is a modified preparation for a workout on Memorial Day called 'Murph'. Murph is...
w/20 lb vest
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
| O`Hagan | 37:16 | 75-pull-ups / 150 jumping Push-ups/ 250 Squats / 800 m. runs |
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