WOD 8/8/13

WOD: 8-8-13 EMOM

EMOM 18 minutes:

Rotate stations each minute:

1.
8 Spider Pushups

8 KB Swings (50)

2.

10 Pullups
3.

13 Wall balls (20)

8 minute rest, then:

2 Rounds:

50m overhead lunge walk (45)

50m burpee broad jump

100m run

WOD 8/6/13

WOD: Carse

21-18-15-12-9-6-3

Squat Clean (95)

Double Unders

Deadlift (185)

Box Jump (24")

50m bear crawl at the start of each round

WOD 8/1/13

WOD: Slippery Chipper

800m Run

25 Lungewalk (steps)

50 Pushups

50 Double Unders

25 Knee to Elbow

800m Run

50 Box Jump (24)

25 OH Deep Squat (65lbs)

25 Pull-Ups

50 Sit-Ups

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)!

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)

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

WOD 7/18/13

WOD: "the Hoog"

21-15-9

Box Jump (24 in)

Power Snatch (75/45)

Pull-Ups