Apr 16 2014

Wednesday WOD

CrossfitXclusive

IMG_6371

Benchmark WOD
 
“Annie”
50-40-30-20-10
 
Double Unders
Sit-ups
 

Apr 15 2014

Tuesday WOD

CrossfitXclusive

IMG_6457

WOD
 
21-15-9:
 
-Squats
-Push Ups
-Sit Ups
 
then:
 
21-15-9:
 
-KB Swings (53/35#)
-Double Unders
-OH Plate Walking Lunges (45/25#)

 


Apr 14 2014

Monday WOD

CrossfitXclusive

IMG_0002

 

No more rowers in the way… you know what that means…. RUNNING is in the near future!
 
WOD
 
EMOM for 10 min :
1 clean 3 front squats (70% of 1 RM)
 
EMOM for 10 min:
3 Deadlifts (75% of 1 RM)
 
EMOM for 10 min:
3 ground to over head (155/105#)
 

Apr 12 2014

Saturday WOD

CrossfitXclusive

IMG_6458

Bring a friend WOD
 
Team Chipper:
 
100 Wall ball
100 Sit-ups
100 Slam Ball
100 Box Jumps
100 Push-ups
100 kettle bell swings

 


Apr 11 2014

Friday WOD

CrossfitXclusive
IMG_6125
 
Team WOD
 
CrossFit Total:
 
15 min to build a 1 rep max of:
Back Squat
15 min to build a 1 rep max of:
Shoulder Press
15 min to build a 1 rep max of:
Deadlift
 

Apr 10 2014

Thursday WOD

CrossfitXclusive
Burn
 
 
 
 
 
 
 
 
 
 
 
Bench Mark WOD
 
“Jackie”
1000m Row
50 Trusters (45#)
30 Pull-Ups

Apr 9 2014

Wednesday WOD

CrossfitXclusive

7:30pm class

 

WOD
 
10 Rounds for time :
 
250m Row
5 Hang Power Clean (115/75#)

 


Apr 8 2014

Tuesday WOD

CrossfitXclusive

burpees-0-people-like-this

 

 

 

 

 

 

 

 

 

 

WOD
 
For Time:
 
50 sit-ups
40 pull-ups
30 push-ups
20 Burpees
10 Ring Dips

 


Apr 7 2014

Monday WOD

CrossfitXclusive

shrek-hulk-

 
 
 
WOD
 
“INCREDIBLE HULK”
AMRAP in 20 min @(115/75#)

5 Deadlifts

5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

 


Apr 6 2014

Sunday

CrossfitXclusive

crossfit

 

 

 

 

 

 

 

 

 

 

 

 

 

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