Level I
“Fran”
Thruster (95/65)
Pull up
21, 15, and 9 reps for time
compare to 03-29-2012
Level II
“Grace”
Clean and Jerk (135/95) 3o reps for time
compare to 6-4-2011
Author Archive for admin
Level I
Front Squat 8 8 8
–
100m Prowler “Sprint”
(work:rest = 1:5)
5 rounds
Level II
Tall Snatch (65%) 7 x 3
–
RingZ
Level I
Strict Press 8 8 8
–
DB Push Press 15
Row 200 m
3 RFT
compare to 05-09-2012
Level II
Power Clean (85%) 8 x 2
–
HSPU 3
HS hold 10 seconds
EMOTM 15
Level I
Deadlift 5 5 5
–
Run 400m
Push up
KB Swing
15, 12, and 9 reps for time
Level II
BTN Power Jerk 3 2 1 1 1
–
“One Gross WOD”
Push up
DB Snatch (50/35)
Pull up
KB Swing (24/16)
for 15, 12, and 9 reps for time
compare to 12-21-2011
Latest WOD’s
Level I “Fran” Thruster (95/65) Pull up 21, 15, and 9 reps for time compare to 03-29-2012 Level II “Grace” Clean
Learn More »Level I Front Squat 8 8 8 – 100m Prowler “Sprint” (work:rest = 1:5) 5 rounds Level II Tall Snatch
Learn More »Level I Strict Press 8 8 8 – DB Push Press 15 Row 200 m 3 RFT compare to 05-09-2012
Learn More »Level I Deadlift 5 5 5 – Run 400m Push up KB Swing 15, 12, and 9 reps for time
Learn More »Level I DB Snatch 10 Sit up 20 AMRAP 25 Level II “Litvinov” Clean/Front Squat 3 Sprint 100 m Rest
Learn More »
Crossfit Full Circle•8161 Mechanicsville TPKE #F•Mechanicsville, VA 23111•757.817.6531•crossfitfullcircle@gmail.com