CrossFit @ Planow’s

Four rounds for time:
400m run
50x squat

Tags: WOD
Posted August 15th, 2008 by John
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Back squat
5 sets of 2 reps

Tags: WOD
Posted August 12th, 2008 by John
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Push-Press Pullup Conga Line

5 rounds:
max reps push press
max reps pullup

The "Conga Line" format means everyone will start in a line.  The person at the front of the line will perform the first exercise to failure.  When they are finished, they will move on to the next exercise, while the next person in line performs the first exercise.  After performing both exercises, each person will move to the back of the line, where they will wait until it is their turn to go again.  The workout is complete when each person has completed the prescribed number of rounds.

Tags: WOD
Posted August 11th, 2008 by John
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Rest day

Tags: WOD
Posted August 10th, 2008 by John
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TBA

Tags: WOD
Posted August 8th, 2008 by John
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Rest day

Tags: WOD
Posted August 7th, 2008 by John
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TBA

Tags: WOD
Posted August 6th, 2008 by John
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"Fran"
21-15-9 reps of:
thruster (guys: 65-85 lbs; gals: 55 lbs)
pullup

Jason
3 rounds for time:
400m run or row
9x 75lb. back squat
18x box jump

Tags: WOD
Posted August 5th, 2008 by John
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"Angie" (scaled)
75x pullup
75x pushup
75x situp
75x squat

Tags: WOD
Posted August 4th, 2008 by John
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Rest day

Tags: WOD
Posted August 3rd, 2008 by John
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