Recently here at Crossfit Leman (www.crossfitleman.ch) we did a workout that our entire (albeit small) cadre thought was amazing. It is now my officially named WOD.
AMRAP 20 min 10 ground to OH snatch (40kilo men/25k women) 10 virtual shovels (35k men/25k women)
approx. US weight translation 90 lbs/55 lbs 75 lbs/55 lbs
Cheers from Switzerland, Gretchen (Kate's sister and occasional summer SFAI-er)
Crossfit Fighter Challenge
ReplyDeleteCrossfit Houston
21-18-15-12-9-6
Calorie Row
Burpees
SDHP (75 lbs guys)
KB Swings (to eye level, 24k)
Wall Balls
Thrusters (75 lbs guys)
All the things I hate...
ReplyDelete10-9-8-7...1
Thrusters (95,75)
Wall Balls (20,16)
Burpees
Double Unders (x30 for singles!)
Pull-Ups (dead hang)
Toes to Bar (KTE)
10 Dumbbell Burpee's 30#m/15#w DB's
ReplyDelete15 Wall Ball shots
20 Ab Mat situps
400 m run
5 rounds
100 Wall Ball shots
ReplyDelete100 Push ups
100 Ab Mat situps
for time slice and dice any way you please!!!
500 meter row
ReplyDelete10 box jumps (24/20)
10 knees to elbows
10 pull ups
5 rounds for time
Tina`
HELEN - but not .....
ReplyDelete400m run
21 KBs
21 pull ups
400m run
15 KBs
15 pull ups
400m run
9 KBs
9 pull ups
Tina
"The Wilson"
ReplyDeleteCompliments of Jeff and Dawn.
Grab your favorite medicine ball, scribble a face on it and get stuck on a deserted island.
21-15-9
Med Ball Leap Frog(slam,jump,turn)
Wall Balls
Med Ball Abmat Situps
Med Ball Jumpropes
Med Ball Cleans
***End each of the rounds with a 200m Medicine Ball run
Recently here at Crossfit Leman (www.crossfitleman.ch) we did a workout that our entire (albeit small) cadre thought was amazing. It is now my officially named WOD.
ReplyDeleteAMRAP 20 min
10 ground to OH snatch (40kilo men/25k women)
10 virtual shovels (35k men/25k women)
approx. US weight translation
90 lbs/55 lbs
75 lbs/55 lbs
Cheers from Switzerland,
Gretchen
(Kate's sister and occasional summer SFAI-er)
1 mile run
ReplyDelete25 Wall Balls
50 DU's
25 Box Jump
50 Ab Mats
1,000 Meter Row
1,000 DU's
ReplyDeleteFor Time
For time
ReplyDelete135 LB Deadlift 15 Reps
35 Burpees
60 Abmat situps
40 Mountain climbers
30 jumping pull-ups
115 pound thruster 21 Reps
"Andre"
ReplyDeletePush press/ ring dip ladder
-ring dip 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
-push press 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
"Jay"
ReplyDelete10 Pull ups
15 wall balls
25 ab mats
15 box jumps
4 rounds
"Dawn"
ReplyDelete15 clean & jerks
11 tire flips (jumping through the tire each time)
800 meter run
3 rounds
"Adam"
ReplyDelete(3 RFT)
800 Meter Run
12 Power Cleans 70 - 75% of Max
20 GHD Sit ups
20 Push ups