Posts Tagged ‘OHS’

Run 400m

Overhead Squat (95lbs/65lbs) 15 reps

5 rounds for time

TAX DAY
WOD
“Three dates with Nancy”
Run 200m
OHS (~60% 1RM) 12 reps
3 rounds for time
rest 2 minutes
3 rounds + rest= one date
complete 3 dates, record load and time to comments
compare to 12-9-2009

WOD
Max Effort Strict Press
9 x 1
—
OHS (95/65lbs) 21 reps
Run 800m
for time
record loads and time to comments
compare to these recent max strict presses: http://www.crossfitfullcircle.com/?p=2254

WOD
Max Effort Overhead Squat
7 x 3
—
Handstand Push Up 5 reps
KB Swing 15 reps
3 rounds for time
record loads and time to comments

WOD

Snatch High Pull (110) 3 3
High Hang Squat Snatch (70) 2 2
Dynamic Effort OHS (60% OHS1RM) 9 sets of 2
record loads to comments

WOD
Dynamic Effort Overhead Squat (50%) 7×3
—
Back Squat (75% 1RM) 1
EMOTM 30 minutes (James)
record loads for both to comments

WOD
”Three Dates with Nancy“
200m Run
12 OHS w/ ~60% 1RM
3 rounds for time
rest two minutes
repeat for three total sets (nine rounds total)

compare to 3-24-2009

WOD
ME OHS (85%+) 6×2
—
Jerk (70%1RM) 5 reps
Knees To Elbows 5 reps
5 rounds for time

WOD
Dynamic Effort OHS: (60%1RM)(Chains) 5 x 2
RDL: (70%1RM) 2×8
—
Run 800m
4 rounds for time
Record loads and time to comments

WOD
OHS 5 sets at 70%
—
Jerk (95/65lbs)
Dip
Push Up
for 21, 15 and 9 reps for time
record time to comments

WOD
Overhead Squat (60%) 6 sets
—
One Gross WOD
Push Up
MB Clean
Pull Up
Kettlebell Swing
15, 12 and 9 reps for time
compare to 10-21-2009
or 5-27-2009

WOD

“Date Night”
Nancy: OHS (66%1RRM) 9 reps
Run 200m
3 rounds for time
— (three minute rest)
Fran: Thruster (50% Front Squat 1RM)
Pull Up
12, 9 and 6 reps for time
—
Diane: Deadlift (66% 1RM)
HSPU
12, 9 and 6 reps for time

record total cumulative time to comments
compare to: 6-30-2009
4-23-2009
3-24-2009

WOD
Overhead Squat Max Reps Test
3 sets at 80%
—
RKC High Pull (2×16kgs/2×12kgs)
Push Up
21-15-9 reps for time
record time to comments
record max reps and weight in OHS to comments

WOD
Deadlift (76%) 5 5
—
Run 200m
OHS (95lbs/65lbs) 21 reps
Run 200m
OHS 15 reps
Run 200m
OHS 9 reps
Run 200m
for time. Record loads and total time to comments.

WOD
OHS (80%)
3 3 3 3 3
—
Test Max Pull Ups
complete 3 additional sets at 60%
record OHS load and Pull up reps to comments
compare to: 3-18-2009
and 4-17-2009