Month: February 2013

Skill;

Deadlift 3,3,3

WOD;

21, 18, 15, 12, 9, 6, 3 of:

Push Up

KB Power Snatch (alternate arm from rep to rep) 35/26lb

“Filthy Fifty”
For Time:
50 Box Jumps 24″
50 Jumping Pull Ups
50 Kettlebell Swings 1 pood
50 Walking Lunge Steps
50 Knee to Elbows
50 Push Press 45lbs
50 Back Extentions
50 Wall Ball Shots m:20lb-10′ f:14lb-10′
50 Burpees
50 Double Unders

WODing with our CF Beasties at CrossFit Scranton tomorrow!!! Woot Woot

WOD:
“12 Days of Mardi Gras”

1 Burpee
2 Turkish Get Ups *
3 KB Swing *
4 KB Goblet Squat *
5 KB Straight Leg Deadlift *
6 Wall Ball 10′ +
7 Med Ball Cleans +
8 Ball Over Bar +
9 Overhead Plate Lunge Steps (L+R=1) ^
10 V-Twists (L+R=1) ^
11 Straight Leg Sit Ups
100 Double Unders

* KB Movements: m:53lbs f:35lbs
+ Med Ball Movements: m:20lbs f:14lbs
^ Plate Movements m:45lbs f:35lbs

Start from the beginning each round and add a line each round like the 12 days of Christmas.

Celebrating a Beefy 30th Birthday for Coach Kate:

“30″ B*tches

For Time
30 Push Ups
30 Kettlebell Swings m:53lbs f:35lbs
30 Jumps Over Box 20″
30 Toes to Bar
30 Air Squats
30 Kettlebell Push Press (15L/15R) m:53lbs f:35lbs
30 Straight Leg Sit ups
30 Pull Ups
30 Sumo Deadlift High Pull m:53lbs f:35lbs
30 Burpees

There will be a buy in for each exercise of 3 Wall Climbs or 6 HSPUs, athlete does not have to stick to the same exercise every buy in, they can change it up between the two as they see fit.

For Time;

25,20,15,10,5 of

Left Arm SDLHP 35/26KB

Right Arm Thruster 35/26 KB

THEN

25,20,15,10,5 of

Right Arm SDLHP 35/26KB

Left Arm Thruster 35/26 KB

Skill;

Handstand

WOD:

Sstraight from the CrossFit Scranton chronicles….thanks CFS for this nasty spin on Diane 🙂

“Dirty Diane”
21-15-9 reps of
Deadlift m:225lbs f:155lbs
Inverted Burpee/Handstand Pushup

Whatever TWINS!!

2 Rounds For Time;

20 Cleans 75/55lb

30 Push Ups

40 Wall Ball 20/14lb

50 Double Unders

“Jonesworthy”

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5/1 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Each round consists of a Squat, Kettlebell swing and Pull-up. The first round will be squat 80 reps, Kettlebell swing 40 reps, and Pull-up 20 reps.

Skill;

Snatch Balance

WOD;

5 Rounds for Time of
7 Power Snatch
5 Snatch Balance
7 Overhead Squats
20 Box Jumps 20″
m:95lbs f:65lbs

Dan G 19:40 (s)

‘Friday Gone Bad’

3 Rounds for Reps:

1 Min Kettle Bell Swing 1.5/1pood

1 Min Burpees

1 Min Sumo Dead Lift High Pull 1.5/1pood

1 Min Situps

1 Min Box Jump 20″

1 Min Rest