Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
CrossFit Hot Springs |
|
"Kelly"
Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
0 Comments
"Annie"
50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups If you can't do DU's you'll sub tuck jumps. But you will work on getting DU's also...before or after the WOD. Situp standard is chest touching knees...we don't do crunches. Use and ABMAT or not but feet can be anchored. For a great DEMO of todays WOD, you can see Chris Spealler by going to the link below. http://media.crossfit.com/cf-video/CrossFit_WOD110217_SpealAnnie.wmv "Eva"
Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Yes there is some scaling on this WOD for some of you and a cut off time at 40 minutes. 5 Dumbbell deadlifts
5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase the load each round. Rest as necessary between rounds. Keep in mind when choosing your load...that you can't put down the dumbbells once you pick them up...until the last squat. To see a demo with Rob Orlando, a top CrossFit athlete, doing todays WOD...click on the link below. http://media.crossfit.com/cf-video/CrossFit_HybridDBComplexWOD.wmv Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups 30 second Ring L-sit hold Watch the video below to see a perfect demonstration of the power clean that you all have done quite a few of this week. http://www.youtube.com/watch?v=ssEvAIEfkHs Rest day -- however...due to the inclement weather we've had of late...a number of you might wish to come in for some skill work before the next cycle starts on Saturday. Just let me know.
"Wittman"
Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box Run 5k
This is going to be interesting in the snow tomorrow...if we get what they're forecasting. |
AuthorHello and Welcome to my Blog. |