100730 WOD

Bench Press
10,5,5,5

Rest 5 Minutes

"Bouncing Burpees"
100 Box Jump Burpees

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100729 WOD

Split Jerk
10,3,3,3

Rest 5 Minutes

"Choose Your Poison"

Push-Ups or Dips:

Do 1 rep the first minute
Do 2 reps the second minute
Do 3 reps the third minute
Do 4 reps the fourth minute
Cont.…Until you can’t finish the reps in a minute.

Post total number of rounds completed to comments and compare to 100520:

100728 WOD

1-Leg Squat

10,5,5,5

Rest 5 Minutes

"Snatch Happy"
Five Rounds Of:
15 Pwr Snatches(95)
400m Run

Post time to comments and compare to 100323.

100727 WOD

"Death by 7"

Seven Rounds of:

7 Power Cleans (135/95)

7 Dumbell Thrusters

7 Situps

7 Broad Jump Burpees

7 Dips

7 Pullups

7 Pushups

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100726 WOD

Max Minute Pushups

Rest 5 Minutes

"Run Away"

4 Rounds Of:
5 minute Run
3 minute Recovery

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100723 WOD

RDL
10,5,5,5

Rest 5 Minutes

"Old McDonald"
800m Farmers Walk (.5/.3 BW)

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100722 WOD

Pwr Snatch

10,2,2,2

Rest 5 Minutes

"CrossFit Centurion's 18 Minutes of Fun"


3 Rounds of:
PushUps (3 minutes)
Pullups (2 minutes)
Squats (1 minute)
Rest (1 minute)

Post Number of Reps for Each Round to Comments and Compare to 100209:

100721 WOD

Max Rep Minute

Burpees

Rest 5 Minutes

"Wednesday Workout"


1 round per minute/ 30 minutes total ie. 30 rounds total
Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.
•Squats
•Push-Ups
•Sit-ups


Post to the comments how many total Squats, Push-Ups, and Situps you finish in the 30 minutes. Compare to 100127.

100720 WOD

Push Jerk

10,3,3,3

Rest 5 Minutes

"Legs On Fire"

4 Rounds Of:
25 Lunge Steps (45lb Bar)
50 Squats (45 lb Bar)

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100719 WOD

Pwr Cleans

10,3,3,3

Rest 5 Minutes

"Nicole"

AMRAP (20 min)

400m Run

Max Rep Pullups

Post number of Pullups completed for each round to comments and Compare to 100326.

100716 WOD

OHS

10,5,5,5

 Rest 5 Minutes

Hi-Di-HO

4 Rounds Of:

30 SHDL (75)

Rest 2 minutes between rounds:

Post time for each round to comments and compare to 100514.

100715 WOD

Weighted Pullups

10,3,3,3

Rest 5 Minutes

"Jayhawker"

3 Rounds Of:

400m Run

12 Pwr Cleans (135)

15 Thrusters (95)

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100714 WOD

"Linda"

a.k.a  3 Bars of Death

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 BW)

Bench (1.0 BW)

Cleans (.75 BW)

Post time to Comments and Compare to 100125.

100713 WOD

Snatch

10,3,3,3

Rest 5 Minutes

"Countdown"

10-9-8-7-6-5-4-3-2-1

Double Unders

Pushups

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100712 WOD

"7-12"

7 Rounds Of:

12 Ring Dips

12 PullUps

12 Lunge Steps

Post Time to Comments.

The Shop's Summer Games

If you have a chance on the 17th please come out to "The Shop" and watch us kill ourselves or better yet participate.  Either way it should be a good time.  Click on the link above to find out more.

100709 WOD

Snatch

10,3,3,3

Rest 5 Minutes

"Runny Angie"

4 Rounds Of:

400m Run

25 Pullups

25 Pushups

25 Situps

25 Squats

Post Time to Comments and Compare to 100304.

100708 WOD

Push Press

10,3,3,3

Rest 5 Minutes

"Bull Rider"

3 Rounds Of:

15 Thrusters (50lb Dumbells)

30 GHD Situps

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100707 WOD

Cleans

10,3,3,3

Rest 5 Minutes

"Nancy"

5 Rounds Of:

 400m Run

15 OHS (95lbs)

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100706 WOD

Back Squat

10,5,5,5

Rest 5 Minutes

"Falcon"

5 Rounds Of:

16 Lunge Steps (45lbs. overhead)

21 Burpees

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100702 WOD

Thrusters

10,3,3,3

Rest 5 Minutes

"Mary"
AMRAP (20 minutes)
5 HSP
10 1 Leg Squats
15 Pullups

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100701 WOD

"Filthy 50"

50 Box Jumps

50 Jumping Pullups

50 Swings (35lb)

50 Lunges

50 Knee to Elbows

50 Push Press

50 Back Ext

50 Wall Balls (20lb)

50 Burpees

50 Double Unders

Post Time to Comments and Compare to 100219