Archive for August, 2012

120827

Posted: August 27, 2012 by crossfitcrusade in Uncategorized

Stay safe everyone!

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120827

Posted: August 27, 2012 by crossfitcrusade in WOD

Strength:
2-2-2-2-2-2-2  Push Press

15 Minute AMRAP:
30 Rope Whips
20 Tire Flips w/Jump Through
15 Burpee Box Jumps (24/20)
20 Wall Balls (20/14)
200m Plate Run (45/25)
Image

120824

Posted: August 25, 2012 by crossfitcrusade in WOD

Swim WOD

100m swim
15 plate fetches
5 deck squats
100m swim
10 plate fetches
10 deck squats
100m swim
5 plate fetches
15 deck squats
100m swim

120823

Posted: August 25, 2012 by crossfitcrusade in WOD

15-1
13-3
11-5
9-7
7-9
5-11
3-13
1-15
Curtis P’s (65/95)-HSPU

1Curtis P= Power Clean, Rt Lunge, Lt Lunge (bar in front rack position) + Push Press

120822

Posted: August 25, 2012 by crossfitcrusade in WOD

“Jason”

35 Burpees

Then:

3 Rds

800m run
50m walking lunges
5 burpees
50m broad jumps
5 burpees
50m bear crawl

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120821

Posted: August 22, 2012 by crossfitcrusade in WOD

4 x 3 Behind the Neck, Snatch Grip Push Press(heavier ea set)

5 Rounds
15 Body weight Deadlifts
15 KB Swings (35/55)
15 Wallballs (14/20)
15 Double unders(x4 for singles)
200m run

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120820

Posted: August 21, 2012 by crossfitcrusade in WOD

7X2 Pause Front Squats (3 FULL seconds at bottom) – heaviest possible, rest 60 sec. between sets

-then-

6 rounds for total working time:

100m Shuttle Run (10m sections)
15 HR Pushups
15 Hang Squat Clean Thrusters 95/65#

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