CrossFit HARDNOX

Friday 5/18/2012

admin — Fri, 18 May 2012 23:00:42 +0000

AMRAP 6:00 with
3:00 burpess
3:00 max cal row

score total burpees + cals

admin — Thu, 17 May 2012 16:04:57 +0000

Burgener Warm Up

3:00 AMRAP
5 squat clean (95/65)
5 chest to bar pull ups

Then 15:00 to find 1 RM squat clean
1-1-1-1-1-1-1

admin — Wed, 16 May 2012 22:25:12 +0000

12:00 AMRAP
As a class team: rope climb for max points in 12:00 where
Clamp on = 1 pt,
8′ = 2 pts,
12′ = 3 pts
15′ = 4 pts

admin — Wed, 16 May 2012 00:44:27 +0000

WOD
4 rft of:
20 double unders
15 box jumps (24″/20″)
10 db shoulder to overhead (40/25)

admin — Tue, 15 May 2012 23:40:27 +0000

WOD
“Nancy”
5 rft of:
400 meter run
15 overhead squat (95/65)

admin — Sat, 12 May 2012 00:25:59 +0000

WOD
weighted pull up
3-3-3-3-3

then
for time:

1000 meter row for time

admin — Fri, 11 May 2012 00:55:33 +0000

WOD
for time perform 21-15-9 of:
handstand push ups
ring dips

admin — Wed, 09 May 2012 23:20:27 +0000

5 rft:
10 kbs (1.5/1 pood)
10 goblet squat (1.5/1 pood)
10 burpees
100 meter run

Ros leaves it all the field, good job!

admin — Tue, 08 May 2012 23:15:22 +0000

for time perform 20 double unders before each round of
10, 9, 8, 7, …1 toe to bar

admin — Tue, 08 May 2012 03:15:33 +0000

p/s/s
deadlift mechanics

WOD
4:00 AMRAP
15 sit ups
10 deadlifts (135/95)

then

deadlift 3-3-3-3-3

*attempt to find new 3RM