WOD
Level I
Deadlift
3 2 1 1 1
—
DB Snatch
Push Up
21, 15 and 9 reps for time
Level II
“Fran”
compare to 4-11-2013
Archive for pull up
WOD
Level I
Push Press
3 2 1 1 1
—
Row 200m
Pull Up 5 reps
KB Swing 15 reps
AMRAP 12
Level II
Split Jerk (95%) 7×1
—
Power Snatch (135/95) 5 reps
Ring Dip 6 reps
KB Swing 21 reps
AMRAP 10
WOD
Level I
Deadlift 3 2 1
—
“Helen”
compare to 3-30-2013
Level II
Split Jerk (90%) 5×2
—
Run 400m
Deadlift (225/155) 7 reps
Pull Up 9 reps
AMRAP 15
WOD
Level I
Push Press 3 2 1
—
Pull Up 5 3 1 1 1
for max loads
compare to 3-21-2013
you may also find http://www.crossfitfullcircle.com/2013/02/03/first-pull-up/ useful!
Level II
Power Snatch (88%) 7×1
—
Skin the Cat: 15 reps
for pretty
Latest WOD’s
WOD Level I Deadlift 5 5 5 5 — “Helen” compare to 6-5-2013 Level II “Paul” compare to 12-11-2012
Learn More »WOD Level I Strict Press 7 7 7 — Push Press (95/65) 10 reps KB Swing (24/16kg) 15 reps Row
Learn More »WOD Level I Clean and Jerk (max effort, or just to practice) 1 1 1 1 1 1 1 compare
Learn More »WOD Level I “Level I Total” Front Squat 1 1 1 Push press 1 1 1 Deadlift 1 1 1
Learn More »WOD Level I Ring Skills Level II “30 Muscle Ups for time” compare to 12-27-2012
Learn More »
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