“The Natty” 15 min AMRAP: 5 Burpees with lateral jump over paralette 10 Situps 15 Double Unders 20 OH Weighted Lunges (25/10) This is the WOD we will be competing in against CrossFit Revival in Eugene, OR! There will be 3 versions available, all scaled to different abilities so EVERYONE will be able to rack up the […]
Workout of the Day
Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Post rounds completed to comments.
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to comments. WOD Demo: http://media.crossfit.com/cf-video/WOD101230_KinneyMichelle.wmv
Seven rounds for time of: 185 pound Front squat, 3 reps 7 L-pull-ups Post time to comments.
Split Jerk 1-1-1-1-1-1-1 reps Post loads to comments.