120911 WOD LIST

[Crossfit - 분당]

"Crazy Couplet a.k.a CC"

Couplet 1

5Rounds

20 Double under (Sub will be 60 singles)

10 Push press (95/65)

Rest 2min

Couplet 2

5Rounds

5 Pull-up

10 Push-up

Rest 2min

Couplet3

5Rounds

5 Thruster (95/65)

5 Burpee

[Reebok Crossfit - Sentinel]

4 Rounds for time of:

16 Snatches (Rx:75/55)(B-D:95/65)

400m Run

[Reebok Crossfit - 투혼]

"Fat Helen"

5rounds

Run 400m

21 Kettlebell Swing (32k/24k)

12 Pullup

[Reebok Crossfit - ABLE]

AMRAP in 12 minutes of:

30 Double unders

6 Burpee box jumps (20)

6 Pistols, alternating

[Reebok Crossfit - XTM]

"Holleyman"

30 rounds for time of:

5 Wall ball shots(20#/14#)

3 Handstand push-ups

1 Power clean(225#/155#)

[Crossfit - SAP]

50-35-20 reps of:

Wall balls

Pull-ups

Double-unders

[Crossfit.com]

"The Seven"

7 rounds for time of:

7 Handstand push-ups

7 Thruster 135lbs

7 Knees to elbows

7 Deadlift 245lbs

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups