WOD: “For Time” -Sat 11.17.12
“For Time” 2000 Meter RowĀ 100 Push UpsĀ 2000 Meter RowĀ 100 Pull UpsĀ
“For Time” 2000 Meter RowĀ 100 Push UpsĀ 2000 Meter RowĀ 100 Pull UpsĀ
“Ladder” 1-2-3-4-5-6-7-8-9-10 Overhead Squat (135/75) HSPU Post Results
“For Time” 1 Sprint (50yards) That # in seconds it took to run sprint = # of burpees 2 SprintsĀ That # in seconds it
“21-15-9-21-15-9” KB Swings (70/55) Burpees Post Results Source: CrossFit City Limits
“Bootcamp” Rope SlamĀ Crunch to Tuck JumpĀ Incline Dead Tread Stability Ball Chest Press Banded Squats TRX Row Sledge Hammer Box JumpĀ Tire FlipĀ 30:30;
“AMRAP” Teams of 3 to 5 30 Minutes 20 Calories on the Row 20 Plate Burpees 20 HRPU 20 Full Crunches 20 Squat JumpsĀ
“4RFT” 20 Single Arm Snatches – each armĀ 500 Meter Row 10 Push Presses 500 Meter Row Post Results
“4 Sets for Reps” In 4 minutes complete: 400 Meter Run or Row 20 Pull Ups with the remaining time complete AMAP of Push Presses