Tuesday
Apr202010
Wednesday April 21, 2010
Well, it's not Fran...
AMRAP 10 min
7 Thrusters (65/95)
7 Pullups
Hey Locals... post your WOD times to the comments section so we can see how it went!
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Workout of the Day
This blog is an important part of the CrossFit Local community. Daily WODs will be posted here, and we encourage athletes to post their times and comments to share with your fellow CrossFitters.
Monday
Apr192010
Tuesday April 20, 2010
Snatch and Run...
5 Rounds
5 Snatches (80% of 1RM)
100m Sprint
Rest 1 min between Rounds
Post loads and times to comments.
4 CommentsSunday
Apr182010
Monday April 19, 2010
New Benchmark!
Perform 3 Max Sets of Pushups, chest to deck or on parallettes. Rest adequately between sets. Then...
"Karen"
150 Wall Balls for Time (14/20)
Post loads and times to comments.
Friday
Apr162010
Saturday April 17, 2010
5 Rounds:
100m Sandbag Sprint (15/25)
15 SDHP (55/75)
12 Tire Dips
Post loads and times to comments.
Thursday
Apr152010
Friday April 16, 2010
3-2-1... Go!
3 Minutes of Double Unders
2 Minutes of Ground-to-Overhead (75/115)
1 Minute of Burpees
Rest 3 minutes, then perform one max plank hold (unweighted for beginners, 25lbs for intermediate, 45lb for advanced).
Post reps for each movement and time for static squat.
Wednesday
Apr142010
Thursday April 15, 2010
Front Squats:
1 Set of 12-9-6
Find a weight that you can lift for a set of 12, then rest 1 minute. Return to the bar for a set of 9 at the same weight, then rest 1 minute. Return to the bar for a set of 9 at the same weight.
Blowout WOD:
Run 400m
25 Pullups
Tuesday
Apr132010
Wednesday April 14, 2010
CrossFit Local wants to know... What's your favorite WOD? Don't feel confined to the named WODs, either. This could be any WOD you deem your favorite. Post your answers to our comments below!
3 Rounds:
21 Push Ups
15 Box Jumps
9 DB Clean to Thruster (25/35)
Post loads and times to comments.
