Month: October 2012

3 Rounds for Time;

31 Pulls Ups

31 Box Jumps 24″

2 Rounds For Time;

12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatch 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

Classes cancelled 10/29/2012 due to sever weather, apologies to our athletes

 

Main Site WOD 10/24

For Time;

21, 18, 15, 12, 9, 6, 3 of

Sumo Deadlift High Pull (SDLHP) 95/65

Lateral Obstacle Jump 24″/20″

http://media.crossfit.com/cf-video/CrossFit_WOD121024_Donofrio_SDHPJump.wmv

For Time;

10 KB Turkish Getup 35/26lb (5R/5L)

50 KB Windmill 35/26lb (25R/25L)

10 KB Turkish Getup 35/26lb (5R/5L)

50 KB V-Ups 35/26lb

10 KB Turkish Getup 35/26lb (5R/5L)

50 KB **Lateral Twist 35/26lb (25R/25L)

10 KB Turkish Getup 35/26lb (5R/5L)

**Lateral Twists = floor touch to lateral twist above opposite shoulder

For Time:

100 Front Squat 75/55

**Every Minute on the Minute (EMOM) complete 3 PullUp/Knee2Elbow

WOD begins with 3 PullUp/Knee2Elbow

‘CFV Gone Rogue’

3 Rounds for reps;

1 Min Hang Power Clean 95/65

1 Min Deadlift 95/65

1 Min  Push Jerk 95/65

1 Min Deadlift 95/65

1 Min Hang Power Snatch 95/65

Min Rest

Filthy Fifty

50 Box Jump 24″

50 Jumping Pull Ups

50 Kettle Bell Swings 1 pood

50 Walking Lunge

50 Knee to Elbow

50 Push Press 45lb

50 Back Extensions

50 Wall Ball

50 Burpees

50 Doubles Unders

 

Teamin’ up with CrossFit Scranton tomorrow!!!

WOD:
For Time
10-9-8-7-6-5-4-3-2-1 reps of
Hang Clean m:115lbs f:75lbs
One Legged Burpee(alternating legs)

For Time;

100 Double Unders

100 Backward Singles

10 Med Ball Cleans 20/14lb

75 Double Unders

75 Backward Singles

20 Med Ball Cleans 20/14lb

50 Double Unders

50 Backward Singles

30 Med Ball Cleans 20/14lb

25 Double Unders

25 Backward Singles

40 Med Ball Cleans 20/14lb