Snatch 3-3-3-3-3 WOD: 3 Rounds (AHAP) 200m Waiter walk 20 Sit ups 20 DB Snatches *Can alternate arms on the waiter walk *Weight is “As heavy as possible” (AHAP)
WOD
Workout Of The Day 7 March 2014
Workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN - includes Masters […]
by crossfitflood on March 6, 2014 in WOD
Workout Of The Day 6 March 2014
Bench Press 5-5-5-5-max WOD: 2 Rounds :1 max KB Swings 55/35 ::30 rest :1 Max Floor wipers ::30 rest :1 max rep Ab mat sit ups (20/14 MB overhead) ::30 rest :1 max Land mine 180′s ::30 rest
by crossfitflood on March 5, 2014 in WOD
Workout Of The Day 5 March 2014
Skill: 3 Rounds (Not for time) Muscle up (pull up), Weighted plank, Double unders WOD: 3 Rounds 400m Run 3 Press 95/63 6 Push Press 95/63 9 Split Jerk (alt legs) 95/63
by crossfitflood on March 4, 2014 in WOD
Workout Of The Day 4 March 2014
Front Squat: 5-5-5-5-max Accessory movement: 3 x 10 (each leg) DB Bulgarian split squats WOD: 3 Round 21 Thrusters 75/53 15 Pull ups 9 Squats
by crossfitflood on March 3, 2014 in WOD
