WOD

6/15/13

A1: Front Squat: 4×3 (1 min rest)

A2: Bent Over Row: 4×8 (1 min rest)

 

“CrossFit Disco”

10-9-8-7-6-5-4-3-2-1

  • Power Cleans @ 75% BW
  • Pull Ups

6/14/13

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Deadlift: 3×5 (2 min rest)

 

4 Rounds:

*Complete the following without dropping the bar

  • 5 Hang Power Cleans
  • 4 Hang Squat Cleans
  • 3 Shoulder to Overhead
  • ME Thrusters
  • Rest 2 mins

*Men may use: 65#, 95#, 135#

*Women may use: 45#, 65#, 95#

*Your score is your total number of thrusters completed.

 

Extra:

A. GHR’s: 3×10

B. 200 Yard Prowler Push (+140/+90)

6/13/13

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Rest/Make Up Day

6/12/13

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3 Position Snatch Work: 5×1 (low to high)

 

3x500m Row (1 min rest)

 

30 Muscle Ups for time

OR

10 min AMRAP:

  • ME Pull Ups
  • ME Dips

 

Extra:

Band Pull Aparts

 

6/11/13

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The Hardware CrossFit logo as watermelon art. Joe U. has quite the artistic vision.

 

Back Squat: 4×5

 

For Time:

  • 15 Deadlifts (225/185)
  • 20 Burpees
  • 800 m Row/Run
  • 12 Deadlifts(225/185)
  • 20 Burpees
  • 800 m Row/Run
  • 9 Deadlifts (225/185)
  • 20 Burpees

**20 min time cap

 

Extra:

10 mins to work on goals

6/10/13

A1. Weighted Pull ups: 3×8 (1 min)

A2. Press: 3×5 (1 min)

 

8 Min AMRAP of:

  • 5 power snatches (135/95) 60% 1RM
  • 10 wall balls
  • 20 Lateral jumps over the bar

 

Extra: Powel Raise: 3×10

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