http://www.bravelegion.com Wed, 22 Feb 2012 06:02:54 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 CrossFit WOD 2/22/12 http://www.bravelegion.com/2012/02/22/crossfit-wod-22212/ http://www.bravelegion.com/2012/02/22/crossfit-wod-22212/#comments Wed, 22 Feb 2012 06:02:54 +0000 BLtyler http://www.bravelegion.com/?p=1754 Skill Work
Snatch Work

WOD
“Wittman”
7 Rounds
15x kb swings
15x power cleans
15x box jumps

]]> http://www.bravelegion.com/2012/02/22/crossfit-wod-22212/feed/ 0 CrossFit WOD 2/21/12 http://www.bravelegion.com/2012/02/21/crossfit-wod-22112/ http://www.bravelegion.com/2012/02/21/crossfit-wod-22112/#comments Tue, 21 Feb 2012 06:13:58 +0000 BLtyler http://www.bravelegion.com/?p=1752 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

]]> http://www.bravelegion.com/2012/02/21/crossfit-wod-22112/feed/ 0 CrossFit WOD 2/20/12 http://www.bravelegion.com/2012/02/20/crossfit-wod-22012/ http://www.bravelegion.com/2012/02/20/crossfit-wod-22012/#comments Mon, 20 Feb 2012 20:15:18 +0000 BLtyler http://www.bravelegion.com/?p=1750 Skill Work
Handstand/ handstand push ups

WOD
5 rounds
5x deadlifts
10x wall balls
15x kb swings
20x box jumps
25x sit ups

]]> http://www.bravelegion.com/2012/02/20/crossfit-wod-22012/feed/ 0 CrossFit WOD 2/18/12 http://www.bravelegion.com/2012/02/18/crossfit-wod-21812/ http://www.bravelegion.com/2012/02/18/crossfit-wod-21812/#comments Sat, 18 Feb 2012 04:19:13 +0000 BLtyler http://www.bravelegion.com/?p=1748 Skill Work
None

WOD
Team Relay
Or
Partner Olympic Lifts

]]> http://www.bravelegion.com/2012/02/18/crossfit-wod-21812/feed/ 0 CrossFit WOD 2/17/12 http://www.bravelegion.com/2012/02/17/crossfit-wod-21712/ http://www.bravelegion.com/2012/02/17/crossfit-wod-21712/#comments Fri, 17 Feb 2012 06:46:41 +0000 BLtyler http://www.bravelegion.com/?p=1744 Skill Work
Your Choice

WOD
20 min amrap
10 weighted sit ups
20 lunges with weight overhead
10 wall balls
20 push ups

]]> http://www.bravelegion.com/2012/02/17/crossfit-wod-21712/feed/ 0 CrossFit WOD 2/16/12 http://www.bravelegion.com/2012/02/16/crossfit-wod-21612/ http://www.bravelegion.com/2012/02/16/crossfit-wod-21612/#comments Thu, 16 Feb 2012 07:18:43 +0000 BLtyler http://www.bravelegion.com/?p=1742 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.

]]> http://www.bravelegion.com/2012/02/16/crossfit-wod-21612/feed/ 0 CrossFit Class http://www.bravelegion.com/2012/02/15/crossfit-class/ http://www.bravelegion.com/2012/02/15/crossfit-class/#comments Wed, 15 Feb 2012 23:09:42 +0000 BLtyler http://www.bravelegion.com/?p=1728

]]> http://www.bravelegion.com/2012/02/15/crossfit-class/feed/ 0 CrossFit WOD 2/15/12 http://www.bravelegion.com/2012/02/15/crossfit-wod-21512/ http://www.bravelegion.com/2012/02/15/crossfit-wod-21512/#comments Wed, 15 Feb 2012 03:22:47 +0000 BLtyler http://www.bravelegion.com/?p=1724

Skill Work
Kb work

WOD
Griff
800m run forward
400m run backwards
800m run forward
400m backwards

]]> http://www.bravelegion.com/2012/02/15/crossfit-wod-21512/feed/ 0 CrossFit WOD 2/14/12 http://www.bravelegion.com/2012/02/14/crossfit-wod-21412/ http://www.bravelegion.com/2012/02/14/crossfit-wod-21412/#comments Tue, 14 Feb 2012 07:04:39 +0000 BLtyler http://www.bravelegion.com/?p=1722 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

]]> http://www.bravelegion.com/2012/02/14/crossfit-wod-21412/feed/ 0 CrossFit WOD 2/13/12 http://www.bravelegion.com/2012/02/13/crossfit-wod-21312/ http://www.bravelegion.com/2012/02/13/crossfit-wod-21312/#comments Mon, 13 Feb 2012 00:26:08 +0000 BLtyler http://www.bravelegion.com/?p=1720 Skill Work
L-sit/ L-pull ups

WOD
20 min AMRAP
12 box jumps
9 thrusters
6 bar facing burpees

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