CrossFit Camden

Forging Elite Fitness | October 31, 2014

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Posted: 10/31/2014 12:16:47 PM

Saturday WOD

12 min work on any floor gymnastic movements; can include parralettes:

handstand / push up with kip, handstand walk, front and back somersaults, shoulder rolls, ect.

12 min work on ring gymnastic movements:

false grip and the basic swing, muscle ups and skill transition, skin the cats, L-sit hold, dips witha kip, iron cross with one arm, forward roll to handstand, ect.

12 min work on any bar gymnastic movements:

pull ups, butterflies, college boy rolls, muscle ups, planche or back lever, ect

rest then

amrap in 7 min

max box jump burpees (box will be 10" of stacked plates)

 

 

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Posted: 10/30/2014 8:55:07 PM

 Friday WOD 

Complete the following for time

31 cal row

31 box jumps 24"/20

31 cleans 135/95

31 toes to bar

31 kettle swings

31 back squats 135/95

31 wall ball shots

 

 

 

comments (3)
Posted: 10/29/2014 9:21:08 AM

Thursday WOD

3 x 5 bench press

rest then

for time:

75 power snatches 75/55

800m run

rest then

5 x 1 of the snatch complex: 1 snatch + 1 hang snatch + 1 overhead squat

 

 

 

 

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Posted: 10/28/2014 10:22:29 AM

Wednesday WOD

"Fran"

21-15-9 of:

thrusters 95/65

pull ups

- rest then -

10 x 3 deadlift @ 90% 1 RM

 

 

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Posted: 10/27/2014 8:45:00 PM

 Tuesday WOD

10 x 3 press @ 90%

rest then

Ghost as an emom:

6 rounds

1 min row for cal

1 min burpees

1 min of double unders

1 min rest

(not to be done as a max score. pick manageable numbers ie 6 cal row, 6 burpees, 20 double unders and then stick to those across)

 

 

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