12
Jun

Tuesday- 6/12/12

By: 321go Leave a Comment

15 Minute time 1 Mile Run Then remaining time AMRAP Renegade Burpees (BB pushup, squat clean, push press) Score= number of completed renegade burpees

11
Jun

Monday- 6/11/12

By: 321go Leave a Comment

5 Rounds 5 DeadLifts (275/185) or 65% 1 RM 10 Burpees Cash-out Max Elbow Plank Hold

9
Jun

CrossFit for HOPE- 6/09/12

By: 321go Leave a Comment

3 Rounds Max Reps within one minute for each movement Burpees Power Snatch (75/55) Box Jumps (24/20) C2B Pull-Ups Thrusters (75/55) Rest 1:00

7
Jun

Friday- 6/08/12

By: 321go Leave a Comment

AMRAP 15 Minutes 10 G2O Med Ball (20/14) 10 Med Ball Push-up (incline) 10 Med Ball Cleans 10 Med Ball Push-up (decline)

7
Jun

Thursday- 6/07/12

By: 321go Leave a Comment

5 Rounds 10 Deadlifts (60% 1 RM) 10 Push-ups (chest to deck) 25 M Bear Crawl For Time Cash-Out Prowler Push x2

6
Jun

“Filthy Fight Gone Bad”

By: 321go Leave a Comment

Box Jumps Push Press Jumping Pullups Knees to Elbows KB Swings Walking Lunges Superman Burpees Wall Balls DB unders Score is Max Reps in 1 minute per station

4
Jan

Saturday 1/05/13

By: 321go Leave a Comment

Partner WOD 2 Rounds –  3:00 rest btwn rounds Partner holds KB (53/35) while partner completes reps, if KB touches ground, other partner must do 15 Burpees 4 Stations 3 min AMRAP Per Station 1 Min rest btwn station 1)      Low handle prowler push (50/30) 2)      15 Ball Slams (50/30) 3)      Bear Crawl (forward/backward) 4)      […]

3
Jan

Friday 1/04/12

By: 321go Leave a Comment

“Old Rogue…Kind of” 15 Min Max Unbroken Push-Ups 30 DU (90 Singles/ 60 Mixture)