Round 2

WOD:4 rounds

25 Back squat 115#

25 K2E 

25 Box Jump 20 inch

25 H2H KB swing 35#

Time: 20:09 

500s

This is a quick hart exploding workout

Row 500 Meters

Rest 60 seconds 

Repeat 4 times

Times: as Posted

1st 500: 1:35

2nd: 1:42

3rd 1:47

4th 1:44

Main Page WOD

Late Post Main Page WOD 

5 Rounds 

21 Ring Dips

21 Sumo Dead Lift 95#

Time: 13:21

tribute WOD

The following workout is a tribute to the fallen Oakland Police Officers I pulled from CrossFit Solano

Complete the following twice for time:

• 20 pull-ups
• 20 push-ups
• 20 Abmat sit-ups
• 20 squats
• Run 400m with 20# medball
• 20 burpees
• 20 box jumps (20")
• 20 walking lunge steps
• 20 push press (75#/55#)
• Run 400m with 20# medball

Time 29:47 

death by turkish get ups

The WOD: 

50R/50L 100 total turkish get ups (35#) for time

Time: 20:47 I rotated 5R/5L until I reached 100

To hell you row

Ok I did it Thomas and yes it sucked

WOD: Complete if you dare

Thrusters 115#

Row Meters

10 reps   100 meter

9 reps     200 meter

8 reps     300 meter

7 reps     400 meter

6 reps     500 meter

5 reps     600 meter

4 reps     700 meter

3 reps     800 meter

2 reps     900 meter

1 rep        1000 meter

Ready Go

Time: 31:04

Smoker

I am crushed. I am still dizzy.

3 rounds

10 Thruster 95#

15 Burpee Pull-ups

10 Sumo Deadlifts

Time: 12:03

Michael (16 Apr)

WOD Hero Michael

3 Rounds

800m run
50 Back extensions
50 Sit-ups AB mat
Ready Go

Time: 21:23

TG

Ok, time to get back to the programing. One of my favorites Turkish Get ups.

The WOD AMRAP in 20 Min.

10/ 5 right 5 left Turkish get ups (35/25#)

Walking Lunge (25 Meters)

15 Ring Push-ups

10 Vertical Jumps

Completed 5 + 4 TG. Then finished 6 with no time

back at it

I made this up for my gym.  A good thing I did the work out first because I would have folded them and thats no fun.

AMRAP 20 min
10 Push-ups
10 Dead lift 135#
10 GHD Sit-ups hand to floor
10 Squats

Completed 11+ Push-ups, Dead's, GHD. Time

The gym will do this as a team

One team mate must complete 4 exercise while the other team mate rests'. Rotate for 30 minutes.

5 Push-ups
5 Dead lift
5 GHD Sit-ups
5 Squats

Fat KB Fran

This is going to be no fun at all.

The WOD: Fran with Kettle bells
Complete reps for time

21, 15, 9
Kettle bell thruster 24 kg KB's about 110#
Pull-ups
Ready Go

Time: 8:44 could have tracked my time with an hour glass

CDA work out

I programed this one at my gym so I had to do it first.

The WOD Complete for time
50 Box Jumps
500 m Row
40 Push Ups
40 Wall Balls
30 Pull Ups
20 Brupees
10Thrusters 135/85#

Time :derek 17:19 Scaled 15# med ball 85# thruster
me: 14:30 RX

H2H

This WOD almost made me see pukie.


The WOD: 4 rounds for time
50 reps H2H (hand 2 hand) Kettle bell swings 16KG or 35#
25 reps Ring Dips
25 reps Wall Ball 20# 10ft or Kettle bell equivalent they both suck.

Time: 21:35 alternated the wall ball and the KB equivalent they do suck equally

Row

ROW faster I hear banjos

The Work Out of the Day

Row for 30 Min

Distance: 7,873

Over my head

Back to the OH squat



The WOD: Complete for time

50 Over Head Squats with 135#

What the fuck. I guess I was over my head 26 reps of 135 in 6 min my form went to hell so I dropped the load down to 115 and finished total time of 11:33. This Zone Diet is Bull shit I am getting weaker. Pizza and Guinness for dinner no more zone.

Glut Ham Developer

I am going to do the CrossFit Winchester WOD.

5 rounds

30 GHD Sit-ups (full extension hand touch the floor)
25 Back extensions

Ready Go

Time :14:55