by Philip Sherriff | Jan 31, 2014 | WOD Diary
Skill Rope Climbs Attempt 10 Climbs up the rope. If you successfully climbs the rope 5 times and feel like you can push a bit harder, complete the next 5 legless. WOD 7 Rounds for time 7 Sumo deadlift High Pulls 7 Pull Ups 7 Burpees L1:115/95 L2: 95/65 L3:...
by Philip Sherriff | Jan 30, 2014 | WOD Diary
BRING YOUR TRAINING BUDDY! WOD 1 PARTNER AMRAP for 12 mintues While your partner treads water in the pool, complete; 5 Bar Facing Burpees 5 Power Snatches (95/65) 5 Hand Release Push Ups 5 Thrusters (95/65) Partners can only get out of the pool when their partner gets...
by Philip Sherriff | Jan 29, 2014 | WOD Diary
Strength Defecit Deadlifts 8-8-8-8 Standing on plates to raise yourself up, so the start position of the deadlift is closer to your feet than usual. WOD CrossFit Open WOD 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound...
by Philip Sherriff | Jan 28, 2014 | WOD Diary
Strength Thruster 2-2-2-2-2 WOD 400m Run Then complete, 21-20-15-10 Ring Dips Ring Rows Then, Run 400m
by Philip Sherriff | Jan 27, 2014 | WOD Diary
Skill Work Handstands Kicking up against the wall, defect, free standing, walking, one armed holds, wall walks. WOD (15 minute cut off) ‘Karen’ 150 Wallballs for time Beginners do 70 (red line) Then, 3 minutes rest after cut off, 7 Minute AMRAP 21 Double...
by Philip Sherriff | Jan 26, 2014 | WOD Diary
Skill Work Kipping Pull Ups Basic Kip, Butterfly. WOD “The Chief” 5x 3 minute AMRAPS of; 3 Power Cleans 6 Push Ups 9 Squats Rest 1 minute between AMRAPS L1: 135/95 L2: 115/75 L3: 95/45 Each year in the United States Navy, a highly qualified and elite cadre...
