WOD 2/28/13

WOD 2/28/13

Warmup

2 Min Dbl Unders

20 Toes to bar

WOD

3 Rounds:

10 Thrusters (45#)

50 ft Bear Crawl 

10 Burpee box jump

Run 400

10 OH med ball throw

1 Min (each arm) Farmer Carry (45#)
1 Min Overhead Carry (45#)

Additonal 20-30 Toes-to-bar

 

Skills today: Toes-to-bar, double unders, olympic lifts

WOD 2/26/13

2/26/13

WOD: "The WOD that almost killed me"(Adam was a witness)

5 minute AMRAP
10 V-Ups
20 Medball Twists
20 Plyometric Lunges

For time:
21...18...15...12...9...6...3
Pullups
HR Pushups
50 ft of Lunges

Amrap: 

KH: 240reps

MW: 224reps

WOD:

MW: 14:17

KH: 15:15

WOD 2/21/13

2/21/13

WOD: Loner Push

1/2 Mile Jog

then:
Overhead Squat (95#)
5-5-2-2-2

then:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (95#)
Burpees
Pullups

then:
40 Pushups

then:
1/2 Mile Jog

WOD 2/19/13

2/19/13

WOD: Insanity
Complete change of plans, Kelly and I spent our afternoon with Shaun T. Plyometrics day in the basement!  Intense and humbling as ever; then he made a comment that had us looking at each other with questions.  I searched for his pic to commemorate our rain day...

"...not that there's anything wrong with that"

WOD 2/17/13

Bonus WOD for the Lazy.

For time:

21...15...9

Power Snatch
Hand Release Pushups
Butterfly Situps
Pullups


Check this out:
http://www.youtube.com/watch?v=uDQUlshxO_8

WOD 2/14/13

2/14/13


WOD:

21...15...9

OHS
Pullups
SDLHP
Burpees

WOD 2/12/13 "Signature"

Crossfit POC has now been in existence for 1 month.  To commemorate, we will be performing the original humbling WOD that lead to our humbling name.

WOD: "POC Signature"

5 rounds for time

10 Burpees
20 Box Jumps
30 Pushups
40 Squate
50 Lunges

















Best time 1st time through: 34:01
See above to today:
MW 26:50
KH: 28:55
JF: 29:12

WOD 2/7/13

WOD: "Arnie"
For time:

All with a single kettlebell/dumbell:

21 turkish getups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 turkish getups, left arm

Skill: Turkish Getup

Bonus:
Broad jumps 3 x 50 feet
Pullups 3 x 10

WOD 2/5/13

WOD "Baseline from Hell"

5 Rounds with 3 minute rest between rounds
For time:

400m run
10 pullups
20 pushups
30 situps
40 squats

Skill: kipping pullup