Natural Strength CrossFit

Workout

36 KB Swings
26 Handstand Push-ups
36 Fat Bar Deadlifts
26 Toes to Bar
36 Wall Ball
26 Ring Dips
36 Double-Unders
26 Fat Bar Power Cleans

2 Rounds

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Weightlifting 9 AM

Team WOD 10 AM

January 28th, 2012 | Category: W.O.D. | Leave a comment

Workout

“THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

*Every minute on the minute you must stop and complete 4 burpees

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Compare to 01/24/11

Whiteboard

January 27th, 2012 | Category: W.O.D. | Comments (1)

Workout

1 KB Snatch
Turkish Get-Up (from standing – down and back up)
Repeat on Other Arm

then Repeat for 2 KB Snatch
up to 5 KB Snatch
and back down to 1 KB Snatch

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Whiteboard

January 26th, 2012 | Category: W.O.D. | Comments (1)

Workout

5 Deadlifts
5 Clapping Push-ups
5 Box Jumps

On the minute every minute for 10 minutes

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Whiteboard

January 25th, 2012 | Category: W.O.D. | Comments (4)

Workout

9 Push-Press
12 KB Swing
15 Pull-ups

AMRAP in 20 minutes

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Whiteboard

January 24th, 2012 | Category: W.O.D. | Leave a comment

Workout

2 Snatch
4 OH Squat
6 Burpees

8 Rounds

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Compare to 10/21/11

Whiteboard

January 23rd, 2012 | Category: W.O.D. | Comments (1)

Rest

January 22nd, 2012 | Category: W.O.D. | Leave a comment

Workout

“Filthy Fifty”

50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

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Weightlifting at 9am

Team WOD at 10am

January 21st, 2012 | Category: W.O.D. | Comments (1)

Workout

CrossFit Disco

10   9   8   7  6   5   4   3   2   1

Power Clean @ 75% of body weight
Pull Ups

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Compare to 11/23/10

Whiteboard

Update: Weightlifting Seminar has been postponed so Saturday will be 9am Weightlifting and 10am Team WOD

January 20th, 2012 | Category: W.O.D. | Comments (5)