120904 WOD LIST

[Crossfit - 분당]

"CTB, Burpee, SDHP"

3Rounds

15 Chest to bar pull-up

20 Burpee

15 Sumo-deadlift High-pull (95/65)

[Reebok Crossfit - Sentinel]

[Strength/Skill]

15:00 Working on Over Head Squats (OHS) *If possible work up to a 3RM*

[WOD] 

For Time: “Jeremy”

21-15-9

OHS (95/65)

Over-the-Bar Burpees

[Reebok Crossfit - Able]

"Holleymen"

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups

225 pound Power clean, 1 rep

[Reebok Crossfit - 투혼]

"Irene"

For Time of:

Row 250m

40 Kettlebell Swings (24k/16k)

Row 500m

30 KB Swing

Row 750m

20 KB Swing

Row 1000m

10 KB swing

[Reebok Crossfit - MARU]

'Helen'

3RFT

400m Run

21 KB Swings (24/16kg)

12 Pull ups

[Reebok Crossfit - XTM]

"OHWL_K2E"

Five rounds for time of:

25 feet barbell Overhead walking lunges(135#/95#)

15 Knees to elbows

[Crossfit SAP] - SAP짐이 한동안 Crossfit.com WOD 를 하더니 자체 WOD로 바꾸었네요..

 

"Tabata Something Else"

 

Tabata Interval : 20secs ON / 10secs OFF

 

Pullups

Pushups

Situps

Squats

No rest between exercises.

[Crossfit.com]

For time:

95 pound Thruster, 100 reps