WODs



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28 Jun 11

posted Jun 28, 2011, 8:44 AM by Leslie Steckbeck   [ updated Jun 28, 2011, 9:13 AM ]

CrossFit Open Wod 11.2

9 DL 155/105
12 Push ups
15 box jumps 24/20

23 Jun 11

posted Jun 23, 2011, 9:42 AM by Leslie Steckbeck

Tabata!!!!

21 Jun 11

posted Jun 20, 2011, 5:45 PM by Leslie Steckbeck

Power Clean
1-1-1-1-1-1-1

Afterparty: 3 rds for time of
5 deck squat slam balls
10 k2e
15 jumping lunges
200m row

20 Jun 11

posted Jun 20, 2011, 5:39 PM by Leslie Steckbeck

20 minute Volume Training

Pick a weakness

After party:
25 burpees
5 sit ups
20 burpees
10 sit ups
15 burpees
15 sit ups
10 burpees
20 sit ups
5 burpees
25 sit ups

16 Jun 11

posted Jun 15, 2011, 6:37 PM by Leslie Steckbeck

Warm Up + Team Wall Ball

WOD:
Front Squat 1RM

Afterparty: TBD

14 Jun 11

posted Jun 13, 2011, 3:39 PM by Leslie Steckbeck

Warm Up:
10-15 min Practice kipping pull ups

WOD: AMRAP 20 Min
5 Slam Balls 14/20
10 Over the Bar Burpees
15 Hang Clean

13 Jun 11

posted Jun 12, 2011, 6:37 PM by Leslie Steckbeck   [ updated Jun 13, 2011, 3:46 PM ]

Warm Up:
25 Med Ball Cleans against Wall
15 Burpees

Deadlift 5x1x1x1x1

WOD: 21, 15, 9
DU's and DL's

09 Jun 11

posted Jun 8, 2011, 6:42 PM by Leslie Steckbeck   [ updated Jun 9, 2011, 7:32 PM by Jon Steckbeck ]

Fight Gone Bad
1 Minute each station for 3 rounds with 1 minute rest between each round.
The stations are:

    Wall-ball: 20/14, 10 ft target.

    Sumo dead lift high-pull: 75/53 pounds

    Box Jump: 20 box

    Push-press: 75/53 pounds    

    Row: calories

07 Jun 11

posted Jun 7, 2011, 12:33 PM by Leslie Steckbeck   [ updated Jun 7, 2011, 1:03 PM ]

WU:
400m jog
20 Wall Squats
Hand Stand practice
WOD:
Teams of 2, 5rds
While 1 person is rowing 200m the other does pushups
Rest 1 min between each round.
Total Pushups and Calories for each team!

Afterparty: 50-100 butterfly sit-ups for time and/or work on a weakness.

14 Jun 11

posted Jun 5, 2011, 6:57 PM by Leslie Steckbeck

Warm Up:
10-15 min Practice kipping pull ups

WOD: AMRAP 20 Min
5 Slam Balls 14/20
10 Over the Bar Burpees
15 Hang Clean

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