RFT
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WOD: “4RFT” -Tues 5.28.13
Performance
“Bootcamp”
Rope Slam
G2O
TRX Row
Full Crunch
Tire Flip
Box Jump
HRPU
Plank Hops
Glute Bridge
Burpee*
Fitness
- 200 Jump Ropes
—4RFT—–
10 Dumbbell Snatches (60/40) Left Arm
15 Weighted Crunches
10 Burpee Box Jumps (up and overs) 20″
15 Weighted Crunches
10 Dumbbell Snatches (60/40) Right Arm
-200 Jump Ropes
WOD: “8RFT” -Sat 4.6.13
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Source: Crossfit.com
Fitness WOD: “2RFT” -Thurs 2.28.13
“2RFT”
100 Jump Ropes
50 Full Crunches
40 Hip Band Walks (black/blue) (each way)
30 OHL (45/25)
20 Ground to Over Shoulder w/Wall Ball (20#)/Bar Facing Burpees
10 Thrusters (115/65)
Cash Out: 100 Yd and 50 Yd Prowler Push
Fitness WOD: “Zeus” -Wed 2.27.13
“Zeus“
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Source: Crossfit.com
Fitness WOD: “5RFT” -Sat 2.23.13
“5RFT”
50 Double Unders
10 OHS (135)
10 Box Jumps (24″)
10 Chest to Overhead (135)
Fitness WOD: “5RFT” -Thurs 2.21.13
“5RFT”
100 Jump Ropes
10 Deadlifts (225/135)
100 Jump Ropes
20 HRPU
100 Jump Ropes
30 Air Squats
Compare to 7.23.11
2.21.13
2.21.13
7.23.12
Performance WOD: “4RFT” -Mon 2.18.13
“4RFT”
100 Jump Ropes
20 Snatches (each arm)
20 Box Jumps (step off)
20 TRX Rows
20 Full Crunches
Fitness WOD: “7RFT” -Fri 2.15.13
“7RFT”
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
Source: Crossfit.com
Fitness WOD: “6RFT” -Wed 1.30.13
“6RFT”
30 Full Crunches
10 Forward Bounds for Distance
20 Wall Balls
1 min rest
Performance: “2RFT” -Mon 1.14.13
“2RFT”
5 Sprints (60 yards)
40 Squats
30 Full Crunches
20 HRPU
10 TRX Rows
Post Results
WOD: “5RFT” -Sat 1.12.13
“5RFT”
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Source: Crossfit.com
WOD: “5RFT” -Sat 1.5.13
“5RFT”
5 Shoot Thru’s (there/back =1)
10 Lateral PVC Burpees
20 PVC Dips
Post Results
WOD: “For Time” -Fri 1.4.13
“For Time”
Ascending Ladder
1-2-3-4-5-6-7-8-9-10
Push Press
KB Swing
Front Squat
Then
“4RFT”
50 Double Unders/100 Singles
10 Lateral Bar Burpees
50 Mountain Climbers (left/right =1)
WOD: “5RFT” -Wed 12.26.12
“5RFT”
20 KB Swings (32kg)
20 HRPU
20 Double Unders (heavy rope)
30 Double Unders (speed rope)
20 HRPU
For time
Post Results
D5 Creation