crossfitlanding

WODs

  • 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.

  • DMY July 9, 2014-94

    CrossFit WOD: October 21, 2014

    Workout of the Day
    Front Squat – 4 x 3
    then
    WOD

    7 RFT – Time Cap 30:00

    4 TGU (16/8)

    20 DU

    15 Cal Row

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-43

    CrossFit WOD: October 20, 2014

    Workout of the Day
    Hang Snatch – 6 x 2
    then
    WOD

    15m AMRAP

    200m DB Shoulder Carry (50/25)

    1 Rope Climb

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-37

    CrossFit WOD: October 19, 2014

    Workout of the Day
    WOD

    Warm-up:

    Pass-throughs

    Scorpions & Supine Toe Touch

    Med Ball Clean – The drop from full extension; then the shrug; then pull from the

    ground.

    Barbell Warm-Up variation, working the power, receiving, front rack and squat

    WOD

    Clean and Strict Press: 2+2 x 10 – Cleans only, for quality, for brand new people.

    Then

    4 Rounds for Time

    10 Pull-ups

    10 Goblet Squat 53+/35 lbs

    Arm-wrestle someone – best of 3

    2 Wall Walks

    12 Lunges (step backs/front rack) 65/53 lbs

    Cool: Lizard pose, yogi squat, deltoid/trapezius/latissimus dorsi smash

    Post your scores to the Whiteboard.
    C

  • crossfit_color_edt_-15

    CrossFit WOD: October 18, 2014

    Workout of the Day
    WOD

    Grace

    30 Reps for Time

    Clean & Jerk (135)

    Post your scores to the Whiteboard.

  • 2014-09-19 15.14.09

    CrossFit WOD: October 17, 2014

    Workout of the Day
    Strict Press – 4 x 3 (80-90%)
    then
    WOD

    3 RFT

    15 Strict Dips

    20 Box Jumps (24/18)

    500m Row

    Post your scores to the Whiteboard.

  • 2014-09-19 15.14.01

    CrossFit WOD: October 16, 2014

    Workout of the Day
    WOD

    5 RFT

    12 Thrusters (95/63)

    10 Burpees

    5 Single arm KB snatch ea. side (24/16)

    Post your scores to the Whiteboard.

  • crossfit_color_edt_-13

    CrossFit WOD: October 15, 2014

    Workout of the Day
    Deadlift – 3 x 3

    RDL – 3 x 5
    then
    WOD

    12m AMRAP

    15 Pull-ups

    200m Run

    Post your scores to the Whiteboard.