crossfitlanding

WODs

  • 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.

  • crossfit_color_edt_-7

    CrossFit WOD: October 14, 2014

    Workout of the Day
    Back Squat – 2 x 3, 2 x 2, 2 x 1 (80-95%)
    then
    WOD

    20m AMRAP

    10 Wall Walks

    10 OH Squat (115/83)

    10 ea. Lunges (115/83)

    Post your scores to the Whiteboard.

  • unnamed-4

    CrossFit WOD: October 13, 2014

    Workout of the Day
    WOD

    1 RFT – Time Cap 30:00

    400m Run

    30 Sit-ups

    25 DU

    20 KTE

    10 Clean & Jerk (135/93)

    20 KTE

    25 DU

    30 Sit-ups

    400m Run

    Post your scores to the Whiteboard.

  • unnamed-1

    CrossFit WOD: October 12, 2014

    Workout of the Day
    WOD

    Warm-up:

    Pass-throughs

    Scorpions & Toes to hand

    Med Ball Clean

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

    WOD

    Clean: Perfect rep. If accomplished and time allows add weight 4×3, 2×3

    Then

    15 min AMRAP

    15cal Row

    200ft Farmer’s Carry – Heavy

    10 Knees to elbows/toes to bar

    30 Second Handstand Hold OR 10 Pushups

    Cool: Hammies and Traps smash

    Post your scores to the Whiteboard.

  • crossfit_bw_edt_-16

    CrossFit WOD: October 11, 2014

    Workout of the Day
    WOD

    Fran

    21 Thrusters (95)

    21 Pull-ups

    15 Thrusters

    15 Pull-ups

    9 Thrusters

    9 Pull-ups

    Post your scores to the Whiteboard.