Skill Work
Snatch Work
WOD
“Wittman”
7 Rounds
15x kb swings
15x power cleans
15x box jumps
CrossFit WOD 2/22/12
CrossFit WOD 2/21/12
Skill Work Double Unders and kipping pull ups WOD 7 min amrap 10x push press 10x pull ups 1min rest 7min amrap 10x kb snatch (5 each arm) 10x burpee 1min rest 7min amrap 10x hang clean 10x sumo deadlift high pull Tweet
CrossFit WOD 2/20/12
Skill Work Handstand/ handstand push ups WOD 5 rounds 5x deadlifts 10x wall balls 15x kb swings 20x box jumps 25x sit ups Tweet
CrossFit WOD 2/18/12
Skill Work None WOD Team Relay Or Partner Olympic Lifts Tweet
CrossFit WOD 2/17/12
Skill Work Your Choice WOD 20 min amrap 10 weighted sit ups 20 lunges with weight overhead 10 wall balls 20 push ups Tweet
CrossFit WOD 2/16/12
Skill Work Double unders and kipping pull ups WOD 21-15-9 Power Cleans Pull ups KB Swings At the start of each round run 200m with a weight plate. Tweet
CrossFit WOD 2/15/12
Skill Work Kb work WOD Griff 800m run forward 400m run backwards 800m run forward 400m backwards Tweet
CrossFit WOD 2/14/12
Skill Work KB work Valentines Day Massacre 800m run 2 Rounds 14 Reps each movement Burpees KB swings Ring push ups/push ups Deadlift Pull ups Power clean Box jump Push press Sit ups KB Snatch 14 each arm Double unders Front squats lunges Wall balls 800m run Tweet
CrossFit WOD 2/13/12
Skill Work L-sit/ L-pull ups WOD 20 min AMRAP 12 box jumps 9 thrusters 6 bar facing burpees Tweet
