Month: April 2012

Strength Weighted Pull-ups 1-1-1-1-1-1-1 WOD 5 Rounds for Time: 15 Box Jumps (24″/20″) 10 Burpee Pull-ups

Strength Back Squat 5-5-5-5-5 WOD Every minute on the minute for 15 minutes: 3 Power Cleans 5 Hollow Rocks

WOD “Broomstick Mile” 25 Back squats, 25 Front Squats, 25 Overhead Squats, Run 400 meters, 25 Shoulder Press, 25 Push Press, 25 Push-Jerk, Run 400 meters, 50 Squat Cleans, Run 400 meters, 50 Snatches, Run 400 meters. All of this work, except for the runs, is done with a PVC pipe. The moves are done
-> Continue reading Saturday Team WOD – 042812

WOD “Lynne” 5 Rounds NOT for Time: Max Reps Bodyweight Bench Press Max Reps Pullups Rest as needed between sets.

WOD 20 – 15 – 10 – 5 Back Squat (135, 95) Toes 2 Bar

WOD Double-under for 2 minutes Sit-up for 2 minutes Double-under for 90 seconds Sit-up for 90 seconds Double-under for 1-minute Sit-up for 1-minute Double-under for 30 seconds Sit-up for 30 seconds

Strength Push Press 3-3-3-3-3 WOD 15min AMRAP 12 Box Jumps (24″, 20″) 9 Push Press (115, 75) 6 Hand Release Pushups

SCHEDULE UPDATE:  the 6am class tomorrow morning is canceled due to renovations.  Plan to come to the 7am class.  Also, there are still spaces available for the Intro Class Wednesday at 5pm.  Sign up by emailing erik@whalingcitycrossfit.com. Skill Power Snatch WOD 15 – 12 – 9- 6 – 3 Power Snatch (95, 65) Burpee

Regular class will be held at 9am and the Intro Class will be held at 10:30am.  If you are signed up for the Intro Class, check your email for details. WOD 21-15-9 Ring Dips Front Squats (155/105)