The next time I get to do the programming we’re doing this WOD…
Posts Categorized: WOD
5 tasks Run 1 mile 100 Russian twists (total) 125 pushups (hands must come off the floor at bottom) 150 double unders (600 singles) 200 parallet jumps (total) Can do exercises in any order and break them up in any manner you wish.
500m row 12 deadlifts (225/155) 21 box jumps 3 rounds
2 SDHP (95/65) 4 wallballs (20/14 to 10′) 6 double unders Add 2 reps to each exercise per round AMRAP in 18 mins
If we ever happen to get bored of Hooverball, this should be our next sport…
2 laps 50 situps 2 laps 25 pullups 2 laps 50 kb swings (55/35) 2 laps 25 knees to elbows 2 laps
Check this site out. It’ll program a WOD for you in one of several different categories. Might be fun to try out on a Saturday. I wonder if it has flutter kicks and mountain climbers in its list of exercises?
Karen 150 wallballs for time (20/14 to the 10′ line)
By now most of you have heard of the MobilityWOD. Kelly Starrett is a physical therapist who is an absolute wizard when it comes to biomechanics and body positioning as it relates to CrossFit. If you have mobility/flexibility issues, odds are your answer is somewhere in the MobilityWOD. It’s only a couple of minutes a more »
2 laps 10 pushups 5 ring dips AMRAP in 20 mins
We would like to invite everybody down to the 2nd Annual Firefighter Combat Challenge. It will be held at 7th & Main this Saturday and Sunday. The event starts at 1:00 pm Saturday and 11:00 am on Sunday. Bring the entire family, there is plenty for the kids to do, and it’s all free. We more »
10 deadlifts (225/155) 20 pullups 4 rounds
Shoulder Press 5-5-5-5-5 Strict press — no pushing, no jerking Part 2 (optional) 100 kb swings for time (55/35)
Kelie posted a great article on the BHCF facebook page that’s worth reposting here too. Thanks Kelie!
Courtesy of Kat… Click here for a massive database of CrossFit workouts and exercises. Click here for a paleo recipe book. Thanks Kat!
50 squats 40 situps 30 lunges (total) 20 burpees 10 toes to bar 3 rounds
Annie Double unders Situps 50-40-30-20-10 With remaining time go kill some goats.
3 laps 15 cleans (135/95) 9 hang power cleans (135/95) 6 jerks (Justin, Steve, Paul, Brad, Derek, and Kelie) 3 laps 10 cleans 6 hang power cleans 4 jerks 3 laps 5 cleans 3 hang power cleans 2 jerks 3 laps NOTE: The range of motion required for a “clean” in CrossFit is to take more »
15 box jumps 15 wall balls (20/14 to 10′ line) 7 rounds
Pushups KB swings Jumping squats (25/10) 30-25-20-15-10