Month: October 2012

“4RFT”   21 Snatches (95lbs) 200 Meter Run  11 Push Presses (95lbs) 200 Meter Run  Post Results

“AMRAP” 30 minutes of  20 pull ups 30 HRPU 40 Full Crunches 50 Air Squats

“3RFT”   3 Rounds For Time: 400 Meter Run 21 Burpees Source:  http://crossfitbangor.com/wod/page/2/

“3RFT”   3 rounds for time of: 10 Squat clean 135/95 20 Box jump, 24/20 Source:  http://crossfitbangor.com/wod/

“5RFT” Five rounds for time of: 115 pound Push press, 12 reps 40 meter Shuttle sprint (4 x 10 meters) 115 pound Squat snatch, 8

“Tabata” Rope Slam  Full Crunch Glider Jump Rope Wall Ball  TRX Row Hip Band Walk  Bicep Curl  Tire Flip 

“Annie” For Time 50-40-30-20-10 of  Double Unders Full Crunches Post Results

“Partner 100” 100 Weighted Jump Ropes 100 Box Jumps (30″/20″) 100 KB Swing (50lb+/30lb) 100 Burpees 100 HRPU for time

“Barbara**” 5 Rounds for Time 20 Squat Cleans (135/95) or Thruster (95/65) 30 HRPU 40 Full Crunches 50 Air Squats Post Results

“Tom” In 25 minutes, as many rounds as possible of  7 Muscle ups 155lb Thrusters, 11 reps 14 Toes to Bar Post Results Source: Crossfit.com