Skill Work Pistols WOD 12 Min AMRAP 400m run with med ball over head 10 wall balls 10 sit ups Penalty for setting med ball down 5 burpee’s REST 2 mins 12 min AMRAP 20 lunges with plate over head 15 KB clean and jerks 10 Deadlifts Tweet
Monthly Archives: January 2012
Congratulations to Tommy Takemoto and Ryan Cook
Brave Legion would like to congratulate Tommy Takemoto and Ryan Cook on their victories at Club Zoo on 1/30/12. Both fighters won via rear naked choke in the first round. Tweet
CrossFit WOD 1/30/12
Skill Work Kipping pull ups/butterfly pull ups WOD 4 Rounds 10 goblet squats 20 body pass throughs 10 ring dips 20 push ups/ring push ups Tweet
CrossFit WOD 1/28/12
Partner Stations While one does burpee the other does the movements. Then switch. 25 push press 25 push ups 25 pull ups 25 clean and jerk 300 burpees Count all burpees through the WOD and subtract from the 300 at the end. Tweet
CrossFit WOD 1/27/12
Skill Work Pass Throughs WOD 21-15-9 Wall balls Kb swings Squatting box jumps 400m run after each run Tweet
CrossFit WOD 1/26/12
Skill Work Turkish Get Ups WOD 10-9-8-7-6-5-4-3-2-1 Power cleans Sit ups Burpees Tweet
CrossFit WOD 1/25/12
Skill Work Ring Work WOD Cindy 20 min Amrap 5 pull ups 10 push ups 15 squats Tweet
