CrossFit 5 Flags

Deadlifts and MetCon

Wed, 22 Feb 12 00:00:00 -0600

Mac

WOD

Deadlift: work up to a heavy single.

and then...

3 rounds, each for time of:

300 yard Shuttle Run (6 x 50 yards)

Post best deadlift load and time(s) to comments.

15 min Amrap Triplet

Tue, 21 Feb 12 00:00:00 -0600

Chris K.

WOD

15 min Amrap of:

9 x Pull-Ups

12 x Ring Dips

15 x Overhead Squats

Post score to comments.

Thrusters and MetCon

Mon, 20 Feb 12 00:00:00 -0600

Thruster Help courtesy of Jason Khalipa.

WOD

In 12 mins, establish a heavy 1 rep Thruster.

and then...

5 rounds, for time of:

10 x Thrusters

50 x Double-Unders

Post best thruster load and metcon load & time to comments.

Run, Pull-Up, Push-Up, Squat, and Run

Sat, 18 Feb 12 00:00:00 -0600

WOD

For time:

Run 1 loop around the block

50 x C2B Pull-Ups

100 x Hand Release Push-Ups

200 x Air Squats

Run another loop around the block

Post time to comments.

MainSite WOD 120215

Fri, 17 Feb 12 00:00:00 -0600

Wod Demo

WOD

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Post time to comments.

Muscle-Ups and MetCon Couplet

Thu, 16 Feb 12 00:00:00 -0600

WOD

Practice Muscle-Ups for 15 mins,

and then...

5 rounds, for time of:

7 x Squat Clean 155# and 14 x Kettlebell Swings 55#

Post performances and time to comments.

Weightlifting WOD

Wed, 15 Feb 12 00:00:00 -0600

Jon

WOD

Snatch 5 x 1 reps

Clean & Jerk 5 x 1 reps

Front Squat 5 x 1 reps

Post load(s) to comments.

HSPUs and MetCon Couplet

Tue, 14 Feb 12 00:00:00 -0600

Mac

WOD

Work on HSPUs for 15 mins (Go for difficult sets of 3-5 reps)

and then...

5 rounds for time of:

15 x Wall Ball

15 x Toes 2 Bar

Post time to comments.

Squats and Box Jumps

Mon, 13 Feb 12 00:00:00 -0600

Mobility Work to improve squatting with KStar.

WOD

Back Squat: Work up to a Heavy Single,

and then...

Box Jump: Work up to a Max Effort Height.

Post load(s) and Height(s) to comments.

"Desforges"

Sat, 11 Feb 12 00:00:00 -0600

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

"Desforges"

5 rounds, for time of:

12 x Deadlift 225#

20 x Pull-Ups

12 x Clean & Jerk 135#

20 x Knees to Elbows

Post time to comments.