AMRAP in 20 minutes:
10 pull-ups
Run gym loop (400m)
10 KB swings (1 pood or 35 lbs)
Post number of rounds to comments.
Tuesday, 07/06/10
For time:
21-15-9
Pull-ups
Body weight Deadlifts
*Do 5 Burpee Box Jumps (24") after each round
Post time to comments.
Monday, 07/05/10
Meet at Shea Stadium and bring your jump rope!
4 rounds for time:
Run 400m
30 Double-unders
Post time to comments.
Friday, 07/02/10
Apologies to the B&G Community for not posting a WOD yesterday. I did not have the fore sight to post one early and I was without internet for a long period of time.
In light of celebrating our Independence Day we will return to a CrossFit Classic:
"Fight Gone Bad"
3 rounds of 5 exercises for 1 minute each with 1 minute of rest between rounds (you can start with any exercise - idea is to have 5 athletes exercising at once):
Wall Ball (20#/14#) to a 10' target
Sumo Deadlift High Pull (75#/53#)
Box Jump (24")
Push Press (75#/53#)
Row (1 point for each calorie rowed)
Rest
Score - one point for every rep - total up all three rounds.
Options for scaling:
Wall balls - use the 12# ball, if still too much go to lower target
SDLHP - use a 45# bar, if still too much use 35# kettlebell
Box Jump - you can do step ups if jumping is too hard, ensure you alternate the first foot
Push Press - use a 45# bar, if still too much use dumb bells
Row - use any damper setting but everyone can row
Post score to comments
In light of celebrating our Independence Day we will return to a CrossFit Classic:
"Fight Gone Bad"
3 rounds of 5 exercises for 1 minute each with 1 minute of rest between rounds (you can start with any exercise - idea is to have 5 athletes exercising at once):
Wall Ball (20#/14#) to a 10' target
Sumo Deadlift High Pull (75#/53#)
Box Jump (24")
Push Press (75#/53#)
Row (1 point for each calorie rowed)
Rest
Score - one point for every rep - total up all three rounds.
Options for scaling:
Wall balls - use the 12# ball, if still too much go to lower target
SDLHP - use a 45# bar, if still too much use 35# kettlebell
Box Jump - you can do step ups if jumping is too hard, ensure you alternate the first foot
Push Press - use a 45# bar, if still too much use dumb bells
Row - use any damper setting but everyone can row
Post score to comments
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