Archive for May, 2012

120529

Posted: May 29, 2012 by crossfitcrusade in WOD

Chris C front squatting

3 x ME bench @ 90% of 1RM

Conditioning:

4 Rds for Time

30 Front Squats (75/115)

10 T2B

15 Lateral Box Jumps (20/24)

120528

Posted: May 29, 2012 by crossfitcrusade in WOD

Memorial Day Murph

1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

120516

Posted: May 21, 2012 by crossfitcrusade in WOD

Strength:

4 x 3 Clean Pulls

Met Con:

4 Rds for time

20 Squat Cleans 55/75

5 HSPU

20 SDLHP 55/75

5 HSPU

200m Run

120515

Posted: May 16, 2012 by crossfitcrusade in WOD

For time:

400m run

10 box jumps (20/24)

30 pullups

800m run

20 box jumps

20 pullups

400m run

30 box jumps

10 pullups

120514

Posted: May 16, 2012 by crossfitcrusade in WOD

Skill:

4 x 2 Snatch pulls 65/95

4 x 2 Snatch balance

Then:

4 rds5 snatch balance 65/95

10 wall balls

30 dubs/90 singles

10 t2b

30 dubs/90 singles

120511

Posted: May 11, 2012 by crossfitcrusade in WOD

SWIM WOD

Level 1 – 15 laps / 1 mile run

Level 2 – 30 laps / 2 mile run

Level 3 – 45 laps / 3 mile run

120510

Posted: May 7, 2012 by crossfitcrusade in WOD

400m run

3 rds

25 burpees

50 air squats

800m run

3 rds

25 burpees

50 air squats

400m run

3 rds

25 burpees

50 air squats