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WODs

  • Dancing Mind CrossFit WOD

    CROSSFIT WOD: DECEMBER 10, 2016

     

    12m EOMOM: 3 Back Squats (AHAP)

     

    40-30-20-10

    Box Jumps (24/20)

    STOH (95/65)

    SELL OUT: 50cal Row

     

  • crossfit_color_edt_-53

    CROSSFIT WOD: DECEMBER 9, 2016

     

    1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk

     

    8m AMRAP

    1 Rope Climb

    20 WBS (20/14)

     

  • Dancing Mind CrossFit WOD: March 20, 2015

    CROSSFIT WOD: DECEMBER 8, 2016

     

    Deadlift: 8RM

     

    3 RFT

    800m Run

    30 Goblet Lunges (32/20)

     

  • Dancing Mind CrossFit WOD - February 17, 2015

    CROSSFIT WOD: DECEMBER 7, 2016

     

    10m EMOM: 5 Burpees O. Bar + 2 Hang Squat Snatches (AHAP)

     

    12m AMRAP

    10 Ring Dips

    15 Thrusters (75/55)

    10 KBS (32/20)

     

  • crossfit

    CROSSFIT WOD: DECEMBER 6, 2016

     

    Strict Press: 5×[email protected]%

     

    Annie

    50-40-30-20-10

    DU

    Abmat Sit-ups

     

  • Sprint WOD

    CROSSFIT WOD: DECEMBER 5, 2016

     

    Partner WOD (1 partner working/1 partner resting, switch at any time)

    200m Run

    20 HSPU

    400m Run

    30 HSPU

    400m Medball Carry (20/14×2)

    30 CTB

    400m Run

    20 CTB

    200m Run

     

  • Crossfit

    CROSSFIT WOD: DECEMBER 4, 2016

     

    0930: Intro/Open Gym

    1030: Barbell

     

  • Dancing Mind CrossFit WOD

    CROSSFIT WOD: DECEMBER 3, 2016

     

    Squat Clean & Split Jerk: 3RM

     

    4 RFT

    10 Power Cleans (95/65)

    100m Shoulder Carry (75/50×1)

    10 Power Cleans

    100m Uni. Farmer’s Carry (75/50×1)

     

  • Dancing Mind CrossFit WOD: March 16, 2015

    CROSSFIT WOD: DECEMBER 2, 2016

     

    10m EMOM: 6 HSPU + 10 Hollow Rocks

     

    3m AMRAP x 3 (90s rests)

    60s Deadhang

    15 KBS (32/20)

    OHS: Max Effort (As Many Reps As Possible @ 55% of max)

    *Complete 1 Deadhang and 1 set of KBS and in the remaining time, as many OHS as possible

     

  • CROSSFIT WOD

    CROSSFIT WOD: DECEMBER 1, 2016

     

    Front Squat: 4RM

     

    5 RFT

    200m Run

    10 Burpees O. Bar

    5 Hang Squat Snatch (115/80)