CrossFit Stone Bay

WOD for Tuesday December 1

THREE BARS OF DEATH, AKA:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

WOD for Friday November 30

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Weekend WOD

400 meter Walking lunge

WOD for Friday November 27

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Then:

Max # of Double Unders in one minute

REST DAY!!!!

HAPPY THANKSGIVING!!!!!!

...tomorrow you pay.

WOD for Wednesday November 25

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Just so there are no questions: complete the 15 squats with your weight loaded on to the bar.

WOD for Tuesday November 24

Hey guys I have to apologize for not being able to see my posts over the last couple of days, the web host that runs the page changed its format and I've mistakenly been posting to the wrong part of the page... with out further a due:

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

The weight for the pull ups on this one is up to you: Make sure it's low enough keep up good intensity, hold the weight either in between your ankles or on a load belt.

-leo

WOD for Wednesday November 18

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD for Tuesday November 17

Five rounds for time of:
95 pound Push-jerk, 15 reps

15 L pull-ups

Then:

3,3,3,3,3 Front Squat

WOD for Monday November 16

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups