crossfitlanding

WODs

  • crossfit_bw_edt_-16

    CrossFit WOD: October 31, 2014

    Workout of the Day
    Ring Push-ups – 4 x 10
    then
    WOD

    3 RFT

    500m Row

    5 Strict Handstand Push-up

    75ft Walking lunges (65/53)

    25 Ab-mat Sit-ups

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-7

    CrossFit WOD: October 30, 2014

    Workout of the Day
    Overhead Squat – 2 x 3

    Snatch Balance – 2 x 2

    Snatch – 3 x 2
    then
    WOD

    8m AMRAP

    15 Kettlebell Swings (24/16)

    5 Front Squats (155/113)

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-68

    CrossFit WOD: October 29, 2014

    Workout of the Day
    WOD

    1 RFT – Time Cap 30:00

    10 Wall walks

    25 Burpees

    30 18in DB Step-ups (35)

    25 Burpees

    10 Wall Walks

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-51

    CrossFit WOD: October 28, 2014

    Workout of the Day
    Clean – 6 x 2
    then
    WOD

    4 RFT

    400m Run

    10 Renegade Rows (25/10)

    10 DB Thrusters (25/10)

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-53

    CrossFit WOD: October 27, 2014

    Workout of the Day
    Deadlift – 1 x 5, 2 x 3, 2 x 2
    then
    WOD

    20m AMRAP

    15 Wallball

    25 Double Unders

    5 Muscle-Ups

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-32

    CrossFit WOD: October 26, 2014

    Workout of the Day
    WOD

    Warm-up:

    Pass-throughs

    Banded Lat pull

    Banded hip flexor stretch

    5 min EMOM: 6 OHS with PVC

    WOD

    Overhead Squat: for quality, one perfect rep. If accomplished – 2×10, 2×5

    Then

    20 min AMRAP

    10 Chin-ups

    10 Pushups

    100m Run or 150m Row

    1 Rope Climb OR 2 Rope Get-ups OR 3 Rope Pull-ups

    Cool: Lats, pecs, tris smash

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-91

    CrossFit WOD: October 25, 2014

    Workout of the Day
    WOD

    20m AMRAP

    5 Handstand Push-ups

    10 Pistols

    15 Pull-ups

    Post your scores to the Whiteboard.

  • unnamed-4

    CrossFit WOD: October 24, 2014

    Workout of the Day
    Bench Press – 5 x 5
    then
    WOD

    5 RFT

    15 TTB

    10 KB Clean (24/16)

    200m Sprint

    Post your scores to the Whiteboard.

  • Kira CrossFit

    CrossFit WOD: October 23, 2014

    Workout of the Day
    Split Jerk – 5 x 2
    then
    WOD

    10m AMRAP

    8 Deadlift (185/135)

    16 Box Jump (24/18)

    Post your scores to the Whiteboard.

  • Crossfit

    CrossFit WOD: October 22, 2014

    Workout of the Day
    WOD

    3 RFT

    5 Overhead Squats (95/63)

    10 Strict Pull-ups

    15 Kettlebell Swings (24/16)

    800m Run

    Post your scores to the Whiteboard.