by Philip Sherriff | Feb 21, 2014 | WOD Diary
Strength CrossFit Total 3 Attempts at each lift for a Max 1 RM Back Squat Strict Press Deadlift Spend 10 minutes on each lift. Score is the max weight completed for each lift combined. WOD For Time: Row 1000m 50 KB Thrusters (16/12) 100 Sit Ups ...
by Philip Sherriff | Feb 20, 2014 | WOD Diary
Beach Sprints- Med Ball Relay. In teams of 3 set up on the beach 50m a part, with 2 people at one end and 1 at the other. When the coach says go, the first runner will carry the Medball and pass to the person waiting at the other end. When everyone has done 1 run each...
by Philip Sherriff | Feb 19, 2014 | WOD Diary
Strength 15 minutes to find a heavy single Snatch. WOD 10-9-8-7-6-5-4-3-2-1 Front Squat @75% Body Weight Pull Ups (Experienced CrossFitters do Chest to Bars) Finisher 3x800m w/90 seconds rest between...
by Philip Sherriff | Feb 18, 2014 | WOD Diary
Skill Overhead Position Sally Up/Sally Down OH Squats (broomstick) Focusing on perfect from on the squat holds, aiming to keep chest up, active shoulders. Use bar (45lb) if you dare. WOD 4 Minute AMRAP, then 8 Minute AMRAP, then 12 Minute AMRAP of the following (3...
by Philip Sherriff | Feb 17, 2014 | WOD Diary
Strength Hang Squat Clean 1-1-1-1-1 WOD “Nate” 20 minute AMRAP 2 Muscle Ups (2 pu+2 dips) 4 HSPU 8 KB Swings (32,24/24/16) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife,...
by Philip Sherriff | Feb 16, 2014 | WOD Diary
Strength Bear Complex Without letting go of the bar, or resting it on the ground, complete 7 sets of the sequence for 1 round. Do 5 rounds in total and rest as required between rounds: Power Clean + Front Squat + Push Press + Back Squat + Push Press Increment the...
