Archive for October, 2012

121015

Posted: October 15, 2012 by crossfitcrusade in WOD

Front Squat
4 x 3

4 Rds, 1min rest between

4 min AMRAP
4 Cleans 95/135
6 burpees
8 Deadlifts 95/135

121003

Posted: October 3, 2012 by crossfitcrusade in WOD

Clean & Jerk
4 x 2

5 RFT
5 Hang Power Clean 65/95
10 box jumps 20/24
10 T2B
200m run
5 Hang Squat clean 65/95
1 min rest

121002

Posted: October 3, 2012 by crossfitcrusade in WOD

Strength:
OHS 4-3-2-2

21 OHS 65/95
21 wall ball 14/20
400m run
15 OHS
15 wall ball
400m run
9 OHS
9 wall ball
400m run

121001

Posted: October 3, 2012 by crossfitcrusade in WOD

4×3
Front Squats

5 RFT
200m run
15 burpees
15 deck squats
50m bear crawl

Core:
100 Flutterkicks