WOD
Level I
Deadlift
5 5 5
—
KB Swing (24/16)
Push Up
Sit Up
15, 12 and 9 reps for time
Level II
Bench Press (70%) 4×6
—
Kroc Row (50% of work weight above) 5 reps each arm
EMOTM 20
Archive for sit up
WOD
Level I
Deadlift (225/155) 15
Sit Up 25
Row 350m
3 Rounds for time
Level II
Row 1000m
HSPU 10 reps
Pull Up 20 reps
Back Squat (BW) 30 reps
Run 800m
for time
WOD
Level I
KB Swing (24/16) 15 reps
Sit Up 10 reps
Push Up 5 reps
AMRAP 20
Level II
Power Clean (83%) 6×2
—
Row 200m
KB Swing 25 reps
AMRAP 12
WOD
Level I
Goblet Squat (16/12kgs) 8 reps
Sit Up 12 reps
AMRAP 20
Level II
Strict Press (80%) 5×4
—
“Lynne”
compare to 8-7-2012
Latest WOD’s
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 »
Crossfit Full Circle•1721 Summit Ave•Richmond, VA 23230•757.817.6531•crossfitfullcircle@gmail.com