by Philip Sherriff | Sep 5, 2014 | WOD Diary
WOD ‘Kelly Slater’ 5 Rounds for time 100m Swim 30 Box Jumps (24/20) 30 Wallballs Non-Swimmers Regular Kelly (400m Run instead w/ wallball) Scale WOD- 3 Rounds for time
by Philip Sherriff | Sep 4, 2014 | WOD Diary
Strength Deadlift- 3-3-3-3-3 Bent Over Row- 8-8-8 Goodmornings- 10-10-10 WOD EMOM for 5 minutes Unbroken Pull Ups Try hit the same number each time RX: 25 L2:15 L1:10
by Philip Sherriff | Sep 3, 2014 | WOD Diary
Skill EMOM for as long as possible RX: 3 Muscle Ups L2: 5 Chest to Bar Pull Ups L1: 7 Pull Ups (bands if needed) WOD AMRAP 10 minutes 200m Run 5 Burpee Pull Overs L2: Burpee Pull Ups L1: Double Rep...
by Philip Sherriff | Sep 2, 2014 | WOD Diary
FIGHT GONE BAD 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high-pull, 75 lb. (reps) Box jump, 20-inch (reps) Push press, 75 lb. (reps) Row (calories) In this workout you move from each of five stations after a minute. The clock does...
by Philip Sherriff | Sep 1, 2014 | WOD Diary
Strength Back Squats EMOM for 10 minutes 6 reps off the ground @60% of 1rm WOD For time: Buy in of 100 Air Squats Then, 3 Rounds for time 5 Hang Squat Cleans 10 Bar Facing Burpees 10 Push Ups RX:135/95 L2: 115/75 L1:95/65...
by Philip Sherriff | Aug 31, 2014 | WOD Diary
CrossFit Team Series WOD 1! TEAMS OF 4 (MMFF) 12-min. AMRAP, alternating each round (M) 30 double-unders 15 snatches Then, 12-min. AMRAP, alternating each round (F) 30 double-unders 15 snatches Rx’d Division 75 / 55 lb. snatch Masters Division 65 /...
