CROSSBONES CROSSFIT
WORKOUT OF THE DAY
19-5-12
SKILL:
PULLUPS
WORK CAPACITY:
4RDS
400M RUN
5 WALL SPRAWLS
30 SITUPS
17-5-12
VIKING FRIDAY
MAX EFFORT:
WEIGHTED PULLUP
WORK CAPACITY:
"LYNNE"
5 RDS
BW BENCH TILL FAIL
PULLUPS TILL FAIL
3 MIN REST
17-5-12
SKILL:
PULLUPS
WORK CAPACITY:
"ISABELLE"
30 SNATCHES 135/95
16-5-12
SKILL:
PULLUPS
WORK CAPACITY:
10-20-30-20-10
DU
BW DEADLIFTS
15-5-12
SKILL:
PULLUPS
WORK CAPACITY:
13 RDS
1 CLEAN 1/2 BW
2 FRONT SQUATS
3 PUSH OR SPLIT JERKS
14-5-12
SKILL:
PULLUPS
WORK CAPACITY:
EMOTM TILL FAIL
10 PUSH PRESS 115/75
100M RUN
12-5-12
SKILL:
BURPEE TRANSITIONS
WORK CAPACITY:
5RDS
10 PUSHUPS
10 SITUPS
10 PUSHUPS
10 LEG RAISES
10-5-12
SKILL:
BURPEE TRANSITIONS
WORK CAPACITY:
10 MIN TABATA SQUATS (20 RDS)
9-5-12
SKILL:
BURPEE TRANSITIONS
WORK CAPACITY:
3 RDS 1.5/1 PD
30 KB
100M SPRINT
20 SQUAT
100M SPRINT
10 SITUPS
100M SPRINT
5 WALL WALKS
8-5-12
SKILL:
BURPEE TRANSITIONS
WORK CAPACITY:
"NANCY"
5 RDS
400M RUN
15 OHS 95/65
7-5-12
SKILL:
BURPEE TRANSITIONS
WORK CAPACITY:
3 RDS
15 SNATCHES 115/75
20 T2B
6 PISTOLS ON A 20" BOX
5-5-12
SKILL:
CLEAN
WORK CAPACITY:
21-15-9
WALLBALLS 20/12
LEG RAISES
4-5-12 "MAY THE 4TH BE WITH YOU" JEDI WOD
SKILL:
CLEAN
WORK CAPACITY:
M.E. CLEAN
5RDS
10 BOX JUMPS 30/24
4 ELEVATORS
15 YODA SWINGS 1.5/1PD
3-5-12
SKILL:
CLEAN
WORK CAPACITY:
"DIANE"
21-15-9
DEADLIFT 225/155
HSPU
2-5-12
SKILL:
CLEAN
WORK CAPACITY:
15 SQUAT CLEANS 135/95
200M RUN
12 SQUAT CLEANS
400M RUN
9 SQUAT CLEANS
800M RUN
