crossfitlanding

WODs

  • WOD2

    CrossFit WOD: December 19th, 2014

    Snatch Grip behind the head shoulder press 4 X 3

    5 Rounds for Time:

    5 KB unilateral shoulder to over head each side (24/16kg)

    10 Box walk overs w/KB (24/15kg) can use dumbbells for this movement ( 24/20#) Use 1 KB, shoulder carry

    20 Double Unders

     

    All workouts and movements can be scaled/modified for any and every fitness level. 

  • crossfit_color_edt_-51

    CrossFit WOD: December 18, 2014

    Ring Dips

    4×4

    3 Rounds for Time

    8 Ipsilateral KB single leg Romanian Deadlift each side (24/16 kg) use only 1 KB for this.

    16 Walking Lunges w/ KB’s (24/16 kg) use 2 KB’s for this 

    24 KB Swings (24/26 kg)

     

    Remember all workouts can be modified. Ipsilateral means occurring on the same side of the body. 

  • Rowing

    CrossFit WOD: December 17th, 2014

    10 min EMOM

    5 Front Squats

    12 min AMRAP

    200m Row

    15 Push-ups

    10 Knees to Elbow

    All workouts can be scaled for everyone.

  • crossfit_color_edt_-15

    CrossFit WOD: December 16th, 2014

    20 min. AMRAP

    5 Power Snatch (115/75)

    15 Wall Balls (20/14)

    100m Sprint 

    All workouts can be modified for any and all fitness levels. 

  • Crossfit

    CrossFit WOD: December 15, 2014

    Workout of the Day
    Strict Handstand Push-up – 4 x 5-8
    then
    4 RFT

    2 Rope Climbs

    100m Shoulder Carry (24/16)

    Post your scores to the Whiteboard.

  • CrossFit

    CrossFit WOD: December 14, 2014

    Workout of the Day
    5 RFT

    20 KBS (AHAPWA)

    20 Leg Raises

    20m Farmer’ Carry (Double weight as swing)

    Post your scores to the Whiteboard.

  • yoga, falls church yoga, spinning, crossfit, power yoga, hot yoga

    CrossFit WOD: December 13, 2014

    Workout of the Day
    “Nancy”
    5 rounds for time of:
    400 meter run
    15 Overhead squats (95 lbs)

    Post your scores to the Whiteboard.

  • DMY July 9, 2014-94

    CrossFit WOD: December 12, 2014

    Workout of the Day
    Deadlift – 5 x 5
    then
    6 RFT

    300m Row

    8 Ring Push-ups

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-37

    CrossFit WOD: December 11, 2014

    Workout of the Day
    Clean & Jerk – 4, 3, 3, 3, 2
    then
    4 RFT
    10 DB Front Squats (25/15) [2 DBs]
    10 DB Shoulder to overhead (25/15) [2 DBs]
    10 Burpees

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-32

    CrossFit WOD: December 10, 2014

    Workout of the Day
    Bench Press – 3 x 4

    then
    15m AMRAP
    5 Single Arm DB Snatch (50/35)
    10 Step-ups w/lb (50/35) (20/18) [1 Dumbbell, any carry]
    5 Renegade rows (50/35) [1 Dumbbell]

    Post your scores to the Whiteboard.