100903
Skill: Pull-ups / Muscle-ups
WOD: Clean and Jerk 1-1-1-1-1-1-1
Post Results: CFCU @ BTWB Posted on September 2, 2010. 1 comment
100902
Strength: Shoulder Press 5 x 3
WOD: 5 Rounds For Time
-5 Tire Flips
-10 Pull-ups
-15 Double Unders
Post Results: CFCU @ BTWB Posted on September 1, 2010. Add a comment
100831 – Filthy Fifty
Strength: Back Squat 3 x 5
WOD: Filthy Fifty
For Time Complete:
-50 Box jumps (24″/20″)
-50 Jumping pull-ups
-50 Kettlebell swings (35#/25#)
-Walking Lunge 50 steps
-50 Knees to elbows
-50 Push press (45#/30#)
-50 Back extensions
-50 Wall ball shots (20#/12#)
-50 Burpees
-50 Double unders
Post Results: CFCU @ BTWB Posted on August 30, 2010. 1 comment
100830
Strength: Power Clean 2 x 5 / 2 x 3 / 2 x 1
WOD: For Time Complete
-10 Power Cleans (155# / 105#)
-20 Push-ups
-9 Power Cleans
-19 Push-ups
-8 Power Cleans
-18 Push-ups
-7 Power Cleans
-17 Push-ups
-6 Power Cleans
-16 Push-ups
-5 Power Cleans
-15 Push-ups
-4 Power Cleans
-14 Push-ups
-3 Power Cleans
-13 Push-ups
-2 Power Cleans
-12 Push-ups
-1 Power Cleans
-11 Push-ups
Post Results: CFCU @ BTWB Posted on August 29, 2010. 1 comment
100827
Strength: Push Jerk 3 x 5
WOD: For Time Complete 21 – 15 – 9 Reps Of:
-Kettlebell Swing (55# / 35#)
-Burpees
-Pull-ups
Post Results: CFCU @ BTWB Posted on August 26, 2010. Add a comment
100826
Strength: Snatch 5 x 3
WOD: 5 Rounds For Time
-Run 400 meters
-10 Hang Squat Snatches
-15 Ring Dips
-20 Lateral Bar Jumps
Post Results: CFCU @ BTWB Posted on August 25, 2010. 5 comments
100824
Skill: Turkish Get Ups 5 x each side. Increase weight.
WOD: CrossFit Total
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM
Post Results: CFCU @ BTWB Posted on August 23, 2010. 15 comments
100823
Strength: OHS 2 x 5 / 2 x 3 / 2 x 1
WOD: 12 minute AMRAP
-3 Handstand Push Ups
-6 Pull ups
-9 Squat Cleans (95# / 65#)
Post Results: CFCU @ BTWB Posted on August 22, 2010. 2 comments
100820
Strength: Hang Power Clean 5 x 3
WOD: For Time Complete
-50 Overhead Walking Lunges (45#/25#) & 25 Burpees
-40 Overhead Walking Lunges (45#/25#) & 20 Burpees
-30 Overhead Walking Lunges (45#/25#) & 15 Burpees
-20 Overhead Walking Lunges (45#/25#) & 10 Burpees
-10 Overhead Walking Lunges (45#/25#) & 5 Burpees
Post Results: CFCU @ BTWB Posted on August 19, 2010. 5 comments
100819
Strength: Thruster 3 x 3
WOD: For Time Complete
-Run 800 meters
-15 Tire Flips
-30 DB Push Press (35#/25#)
-Run 400 meters
-10 Tire Flips
-20 DB Push Press
-Run 200 meters
-5 Tire Flips
-10 DB Push Press
Post Results: CFCU @ BTWB Posted on August 18, 2010. 3 comments
