August 9, 2012
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August 8, 2012
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August 7, 2012
SWOD: Deadlift 5/5/4/4/4 (Start your first set at 70% of your 1RM and gradually increase the weight as you move through your sets)
Pause at the bottom of each rep and reset your back, do not use the …
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August 6, 2012
2012 LCI Intermediate WOD #1
*if you are competing in the advanced division, you will do the advanced version
12 Pull-ups
12 Shoulder-to-overhead (135#/85#)
10 Pull-ups
10 Shoulder-to-overhead
8 Pull-ups
8 Shoulder-to-overhead
6 Pull-ups
6 Shoulder-to-overhead
4 Pull-ups
4 Shoulder-to-overhead…
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August 5, 2012
SWOD: Front Squat 4/4/3/3/3 (start your first set at 75% or more of you 1RM and gradually increase the weight as you move through your sets) Then,
A1) Ring Dips, max reps in 20 seconds x 5 sets
A2) …
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August 3, 2012
PARTNER WOD
In teams of 2:
AMRAP in 20 min
7 GTO (135/95)
10 Pull-ups
13 Air squats
Partner #1 runs 400m while partner #2 works on the reps. When partner #1 returns he or she will take over where …
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August 2, 2012
SWOD: Thrusters 5/5/5/5/5 (execute your sets unbroken) then,
A1) Max KB swings in 1 min (you pick the weight) x 4 sets
Rest 30 seconds
A2) Max sit-ups in 1 min x 4 sets
Rest 30 seconds
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August 1, 2012
Fight Gone Bad
Three rounds of:
Wall ball shots (20#/14#) (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump (24″/20″) (or “mainsite” option: 20″ for all) (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)
-For reps-
Notes:
- In this workout you move from
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July 31, 2012
Announcement:
- Introducing CrossFit 858/Pete’s Premade Paleo’s 30 Day Paleo Challenge!! CLICK HERE for more info on how to participate and prizes!! THE CONTEST STARTS AUGUST 1ST!!! WE KICK OFF AT THE 7PM CLASS! THERE WILL BE A WOD!!
SWOD: Deadlift …
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July 30, 2012
Announcement:
- Introducing CrossFit 858/Pete’s Premade Paleo’s 30 Day Paleo Challenge!! CLICK HERE for more info on how to participate and prizes!! THE CONTEST STARTS AUGUST 1ST!!!
- Welcome aboard Coach Jake!!! CLICK HERE to learn about him!
SWOD: Strict pull ups, …
