Cary CrossFit WOD 8.29.11

Power Cleans: 3, 3, 2, 2, 1, 1
Push Press: 4 x 3
Squat: 4 x 7
For 8” do as many rounds as possible
5 KB High Pulls
5 Pullups
5 Lateral Burpees
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The Push Press
Power Cleans: 3, 3, 2, 2, 1, 1
Push Press: 4 x 3
Squat: 4 x 7
For 8” do as many rounds as possible
5 KB High Pulls
5 Pullups
5 Lateral Burpees
____________
The Push Press
If weather permits we will be training outside today. If it’s too wet we’ll be modifying the workout and moving to our adjacent space to accomodate the Tri-City Fitness Challenge.
4 x …
Read More →KB Swing: 5 x 12
While resting do 10 V-Ups w/ Medball
Squat: 5, 4, 3 x 3
3 Rounds for Time:
“Buy In”….300m Run
20m Spiderman Pushup “walk”
20m Walking Lunges
20 MB Catch-n-Throw
20m Crab Walk
20m Walking Lunges
“Cash Out”…300m Run
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Hang Clean + Front Squat: 6 x 1+1
Split Squats: 4 x 8 ea
Push Press: 4 x 6
Hollow Rock: 4 x 12
For 6′ on a Tabata style interval (20 sec on / 10 sec off) alternate …
Read More →Single Arm DB Snatch: 4 x 4 ea
Resisted Walks: 3 x 30m ea of Forward & Backward Walks
Broke Down Heavy Fran:
5 Rounds of 9 as fast as possible
Thrusters (110 lbs for men; 77 lbs for …
OH Squats: 5 x 3
Weighted Pullups: 4 x 5
Weighted Pushups: 4 x 5
Partner Challenge: In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as …
Read More →Power Clean: 8 x 1 on the minute
Front Squat: 4 x 3
Bench Press: 4 x 3
WOD for time:
“Buy-In” of 20 squats (132 lbs for men; 98 lbs for women) then…
3 Rounds of
20m Walking Lunges
20 KB …
DB hang clean: 5 x 3
Reverse Lunges: 4 x 8 ea
Single Arm DB Press: 4 x 6 ea
30, 20, 10 for time
Lateral Burpees
Pushups
Goblet Squats (16kg women; 24kg men)
V-Ups
DB Hang Cleans: 5 x 3
Hindu Pushups: 3 x 8
Turkish Getups: 3 x 8 ea
For cumulative rep count:
Squats @ bodyweight for 5 minutes
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7 Rules of Good Nutrition
KB Swing: 5 x 20 sec on / 1′ off
Back Squat: 7 x 2
Chest to Bar Pullup: 7 x 5-7
Single Arm Pushup: 7 x 4
3 rounds for time:
300m
7 Barbell Thrusters (66 lbs for women; 88 …