WOD 4/30/13

Burgener Warmup x 3 (3 reps each)

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch and land

5. Hang power snatch

WOD: EMOM #1

EMOM for 10 minutes:

5/5 KB Snatch

5 Burpees

Rest 4 minutes

EMOM for 10 minutes:

15 KB Swings

10 Push-ups

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Late arrival

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"Kid"lebell Swings

                                      

                                     

WOD 4/25/13

WOD: "Barry"

(altered Ivan the Terrible)

90 seconds jumprope

50 pushups

50 lunges

50 situps

90 seconds jumprope

40 pushups

40 lunges

40 situps

90 seconds jumprope

20 pullups

30 lunges

30 situps

90 seconds jumprope

15 pullups

20 lunges

20 situps

90 seconds jumprope

10 pullups

10 lunges

10 situps

WOD 4/23/13

WOD: Kelly's choice

3 Rounds for time:
Run 400m
30m Burpee broad jump
30m Lungewalk
Run 400m
30m Power skip
30m Bear crawl

then...

3 Rounds
25 Pushups
10 Knee to elbows


MW - 21:05
JF - 21:30
KH - 24:00 (with added Lucy carries)

WOD 4/18/13

WOD: Burning Mile

4 Rounds for Time:

25 Pushups

50 Air Squats

50 Lunges

Run 400m

WOD 4/16/13

WOD: Pine Tree

For Time:

Pine Tree Drag (50 yards uphill)
25 Lunges
20 Pullups
20 Box Jumps
30 Double Unders
20 Knees to Elbows
30 Kettlebell Swings
50 Situps
20 DB Hang Cleans (10 each arm)
20 Wall Balls
Pine Tree Drag (50 yards uphill)

WOD 4/11/13

WOD: Ridley Run Prep

6 RFT

400m Run

10 Pushups

20 KB Swings

30 Situps

40 Line Hops

WOD 4/9/13

WOD: Try the ploybox

4 Rounds for Time:

50 ft Bear Crawl

10 Box Jumps (24 in.)

15 Pullups

20 Pushups

10 Knees to Elbows

30 Double unders

35 Squats

(yep, thats Brad)

MW: 31:14
BP: 42:01

New addition to crossfit POC

We now have a plyobox! 20, 24, or 30 inches tall depending on the orientation!

WOD 4/4/13

WOD: Crossfit Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.