Archive for September, 2012

120928

Posted: September 29, 2012 by crossfitcrusade in WOD

2 Rounds of:

3 Minute Drill:   200m Sprint & ME Pull-ups 

3 Minute Drill:   200m Sprint & ME Wall Balls

3 Minute Drill:   200m Sprint & ME KB Swings

2 minute rest b/w rounds

 

120927

Posted: September 29, 2012 by crossfitcrusade in WOD

50 Box Jumps

21 Press

50 Box Jumps

21 Push Press

50 Box Jumps

21 Thrusters

50 Box Jumps

21 Deadlifts

50 Box Jumps

21 Burpees

120926

Posted: September 26, 2012 by crossfitcrusade in WOD

20 Minute AMRAP

5 KBS (70/45)

400m Run

3 Power Snatch (95/65)

2 Wall Walk

1 HSPUImage

120925

Posted: September 26, 2012 by crossfitcrusade in WOD

Clean & Jerk

3-3-3-3-3

5 Rounds:

3 rope climbs

30 HR Pushups

30 Straight leg situps

200m Sprint

120924

Posted: September 25, 2012 by crossfitcrusade in WOD

20 Minutes to establish 1RM:
Bench Press
Back Squat

“Sarge”
3 Rounds for Time of:
6 Squat Clean Thrusters (165/115)
800m Run
6 Burpee Box Jump Over

120922

Posted: September 24, 2012 by crossfitcrusade in WOD

1 mile Military Indian Run

2 rds with Partner
100m medball lunges
50 burpees
100m slam ball toss
50 HR pushups

Finisher:
Annie
50-40-30-20-10
Dubs
Ab mat sit ups

120921

Posted: September 21, 2012 by crossfitcrusade in WOD

25-20-15-10
150m swim
Burpees
Air squats
KBS