Archive for June, 2012

120629

Posted: June 30, 2012 by crossfitcrusade in WOD

6 Rds
100m swim
20 air squats
15 HR pushups
5 In & Outs

20120629-205945.jpg

20120629-205955.jpg

20120629-210315.jpg

120628

Posted: June 28, 2012 by crossfitcrusade in WOD

Snatch Pulls
5 x 2
(heavy)

Met Con
30-20-10
400m run
Lateral box jumps 20/24
Ball slams
Ab mat sit ups

120627

Posted: June 28, 2012 by crossfitcrusade in WOD

Strength:
5 x 3 hang clean + 1 split jerk
MetCon:
10 Power Cleans (155/105)
30 OHwalking lunges(total)
15 wall balls (20/14)

20120628-082040.jpg

120626

Posted: June 26, 2012 by crossfitcrusade in WOD

Strength:
4 x 3 1 1/4 Front squat
(heavier each rd)

MetCon:
21-15-9-3
OHS 115/75, Adv: 135/95
T2B
200m run

20120626-163001.jpg

120625

Posted: June 26, 2012 by crossfitcrusade in WOD

Strength:
5 x 3 deadlift, heavy but not maximal

MetCon:
5 Rds
7 Deadlifts (@80%)
50 dubs/150 singles
20 KBS (35/55)
50 dubs/150 singles

20120626-163121.jpg

120621

Posted: June 25, 2012 by crossfitcrusade in WOD

Seal WOD
1 mile Run
50/100 dead hang pullups
100/200 HR pushups
150/300 Jumping Squats
1 mile run

Recruit/Veteran

120620

Posted: June 25, 2012 by crossfitcrusade in WOD

Strength:
5×3 clean complex
(power clean, hang squat clean, front squat)
MetCon:
15min amrap
12-deadlifts(135/95)
6-hang cleans(135/95)
3-push jerks(135/95)
1-burpee