by Philip Sherriff | Jun 11, 2014 | WOD Diary
Strength Deadlift- 10-20-10 WOD EMOM for 5 Minutes- 5 TnG Squat Snatches @60% of Max) EMOM for 5 Minutes- 7 TnG Squat Cleans @ same weight EMOM for 5 Minutes- 10 TnG S2OH @same weight Have you registered for our Strand CrossFit Weightlifting Event yet?...
by Philip Sherriff | Jun 10, 2014 | WOD Diary
Strength EMOM for 10: 5 Thrusters @ 50% MAX Front Squat WOD 4 RDS For Time 400m Run 50 Double Unders (Scale: Triple Singles) 20 Ring Dips (Scale: Banded)
by Philip Sherriff | Jun 9, 2014 | WOD Diary
Skill Rings- Skin the Cat and Muscle Up Transitions (strict) WOD 3 RDS for Time 10 KB Swings (24/16) 10 Goblet Lunges (5 each Leg) 10 Burpees 200m Beach Sprint (100m Up and Back) Complete on Sand, Scale KB as...
by Philip Sherriff | Jun 8, 2014 | WOD Diary
Strength Overhead Squats 8-8-8-8 From Ground WOD CrossFit Regionals 2014- Final WOD For time; 64 Pull Ups 8 Overhead Squats RX (205/135) L2(185/115) L3(135/95) Fresh outta On Ramp Scale For time; 32 Pull ups(banded) 8 Front Squats...
by Philip Sherriff | Jun 6, 2014 | WOD Diary
Strength 1 Strict press, 3 push press, 5 push jerk Working to Max Load WOD “Air Cindy” AMRAP 20 minutes: 5 clapping pullups 10 clapping pushups 15 Dorothy squats Notes: Dorothy Squat: jump at the top and click your heels together. There’s no place...
by Philip Sherriff | Jun 5, 2014 | WOD Diary
WOD A Every 2 minutes for 10 minutes: 5 power cleans, 95/45 5 thrusters, 95/45 5 power snatch, 95/45 5 overhead squats, 95/45 Score is how many second you finish last round+ all reps not completed in each two minutes WOD B For time: 30 handstand pushups Run 600m 30...
