Kadar's Playground
Tuesday, July 30, 2013
WOD 7/30/13
WOD: Welcome Kettlebells to Crossfit POC
4 Rounds for Time:
Run 400m
5 KB Snatch (50/40)
15 KB Swing (50/40)
15 KB SDLHP (50/40)
15 Pull-Ups
15 Diamond Pushups
Newest members at Crossfit POC (70, 50, 40)!
Thursday, July 25, 2013
Community WOD 7/25/13
WOD: " POC Community Competition"
2 Rounds for time:
Run 400m
25m Bear Crawl
25m Burpee Broad Jump
25m Bear Crawl
25m Burpee Broad Jump
25m Bear Crawl
Burpee Broad Jump (at the hand of a 4 year old photographer)
Tuesday, July 23, 2013
WOD 7/23/13
WOD: Turkish
5 Rounds for Time:
9 Pull-Ups
3 Turkish Get-Ups each arm (40/30)
15 Push-Ups
Run 200
Then...
Max Clean
2 sets of back squats/2 sets of front squats
Thursday, July 18, 2013
WOD 7/18/13
WOD: "the Hoog"
21-15-9
Box Jump (24 in)
Power Snatch (75/45)
Pull-Ups
Tuesday, July 16, 2013
WOD 7/16/13
WOD: Spiderman
5-10-15-20-15-10-5
Spider Push-Ups
Double Unders
Knees to Elbows
Strength:
Front Squat 3 x 10 (95)
Thursday, July 4, 2013
WOD 7/11/13
2 mile warmup/2 mile cool down (APW's means of transportation)
WOD: RiverNorth
5 Rounds for Time:
15 Pull-ups
Run 200m
25 Sit-ups
30 Lunges
Run 400m
WOD 7/9/13
WOD: 40 Thieves (Crossfit Explode)
40 Burpees Over Bar
1 min rest
40 KB Swings (40)
1 min rest
40 WB Situps (20)
1 min rest
40 Pull-ups
1 min rest
40 Overhead Squats (95)
WOD 7/4/13
Warmup:
Manually blowing up kids pool!
WOD: Hairy Ball (Crossfit Explode)
3 Rounds for time:
Run 400m
21 Wall balls (20lbs)
12 Toes to bar
WOD 7/1/13
WOD: "thought it would be a short run"
Run 7.8 miles - in Eden Prairie MN, Starling Lake (93 Degrees)
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