WOD

"Knees tracking over the feet," CrossFit Certification Seminar - CrossFit One World


As many Rounds as you can in 20 min

Run 200m

12 overhead squats 65lbs

Post time to comments

WOD

"Helen"

Three rounds for time:

Run 400 meters

1 pood Kettlebell 16k X 21 swings

12 Pull-ups


Post time to comments.

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

WOD

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments.

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

WOD

For Time:

20 Burpees
10 Pull up on rings
15 Burpees
7 Pull up on rings
10 Burpees
4 Pull up on rings
5 Burpees
1 pull up on rings

Post comments:

WOD

Push jerk 3-3-3-3-3 reps

Post loads to comments.

WOD

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Rest Day

Make sure and share this with others the more the merry!
I hope you liked this past weeks workouts.

Rest Day

WOD

"Barbara"

20 Pull ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds for time

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

WOD

Deadlift

5-5-5-5-5 reps

Post time to comments.

WOD

Complete as many rounds in 30 minutes as you can of:

Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.

WOD

Four rounds for time of:

Run 400 meters
50 Squats

Post time to comments.

REST DAY

REST DAY

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

WOD

Run to top of hill on Lloyd St. at Thomas St. turn and return to gym.

Post time on comments.

WOD

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

REST DAY

REST DAY

WOD

Happy 4th!

13 pull ups
13 kettlebell swings 16k
13 box jumps

As many rounds as you can in 20 minutes.

Post number of rounds to comments

WOD

Five rounds for time of:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

The gym will be open from 8:30- 11:00 for anyone wanting to get a July 4th work out in. I'll make it worth your time!

WOD

5 Rounds for time:


25 Push ups
19 Wall Balls 20lb
13 Back extensions
7 Thusters 95lb

Post your time in comments:

WOD

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.