30
Jun

06.30.2011 Thursday

Chrissy loves box jumps.

Crossfit Main Site WOD

Deadlift 3-3-3-3-3 reps

Crossfit Hanover WOD

1 RM Clean & Jerk
and then for time:
1 Power Clean 135#/115#
10 Box Jumps
2 Power Cleans
10 Box Jumps
3 Power Cleans
10 Box Jumps
4 Power Cleans
10 Box Jumps
5 Power Cleans
10 Box Jumps
6 Power Cleans
10 Box Jumps
7 Power Cleans
10 Box Jumps
8 Power Cleans
10 Box Jumps
9 Power Cleans
10 Box Jumps
10 Power Cleans
10 Box Jumps
Post time to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

29
Jun

06.29.2011 Wednesday

We love bear crawls.

Crossfit Main Site WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Crossfit Hanover WOD

20 Minute AMRAP of:
5 Thrusters 115#/75#
10 Games Push Ups
Post rounds to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

28
Jun

06.28.2011 Tuesday

Love the load!

Crossfit Main Site WOD

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

Crossfit Hanover WOD

Find 1RM Sumo Deadlift
Then at 60% of 1RM,
Death by Sumo Deadlift
Every minute on the minute do one sumo deadlift,
adding a rep each minute until failure.
Post rounds to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

27
Jun

06.27.2011 Monday

The only way to get stronger is to get stronger…

Crossfit Main Site WOD

Rest day.

Crossfit Hanover WOD

Find 3RM back squat
Then 5 round for time of:
20 DB Push Jerk 45#/30#
100ft. Bear crawl
20 Sit ups
Post time to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

26
Jun

06.26.2011 Sunday

When athletes attack…..

Crossfit Main Site WOD

For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters

Crossfit Hanover WOD

Rest day.

Mobility WOD

http://www.mobilitywod.blogspot.com/

25
Jun

06.25.2011 Saturday

Rest when you’re done.

Crossfit Main Site WOD

For time:
Run 800 meters
30 Muscle-ups
Run 800 meters

Crossfit Hanover WOD

Team WOD
Mobility WOD

http://www.mobilitywod.blogspot.com/

24
Jun

06.24.2011 Friday

YAY BURPEES!!!

Crossfit Main Site WOD

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Crossfit Hanover WOD

1 RM Overhead Squat
50 Ball Slams 50#/30#
10 Double Unders
40 Ball Slams
20 Double Unders
30 Ball Slams
60 Double Unders
20 Ball Slams
80 Double Unders
10 Ball Slams
100 Double Unders
For time. Post to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

23
Jun

06.23.2011 Thursday

Coach pulling a 250# C&J.

Crossfit Main Site WOD

Rest day.

Crossfit Hanover WOD

60 Second Max Rep Manmakers
60 Second Max Rep Burpees
60 Second Rest
6 Rounds
Post load and reps to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

22
Jun

06.22.2011 Wednesday

Oh la la.

Crossfit Main Site WOD

Deadlift 3-3-3-3-3 reps

Crossfit Hanover WOD

440m Run
250ft. Walking Lunges
20 Front Squats 135#/95#
30 Knees to Elbows
20 Front Squats
250ft. Walking Lunges
440m Run.
Post time to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

21
Jun

06.21.2011 Tuesday

UMMMM.

Crossfit Main Site WOD

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Crossfit Hanover WOD

10 SDHP 95#/65#
10 Dips
220m Run
5 Rounds for time.
Post time to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/