CrossFit BWI | WOD's

WOD for February 23, 2012

for time:
Row 250m
25 Kb Swings 2 Pood
50 Anchored Ab Mat Sit Ups
25 Kb Swings 2 Pood
Row 250m

WOD for February 22, 2012

5 sets@80%
3 Stone to Shoulder or 3 Power Clean(drop at top)
10 Ring Push Ups
rest 1 min
+
Run 1 mile

WOD for February 21, 2012

A. Back Squat @30x2
5 sets of 2 reps
B. for time: 5 Pull ups unbroken x 10 sets
C. Row 20 sec AFAP; rest 1:40; 4-6 sets

WOD for February 20, 2012

5 sets
5 TNG Power Snatch
Run 400 m
rest 6 min

WOD for February 19, 2012

20 min AMRAP (80%)
5 Handstand Wall Run
1 Rope Climb
15 GHD Hip Extensions

WOD for February 18, 2012

Team of 4 - 2 guys 2 girls ..
Guys 40 225 back squats
Girls 40 backsquats at 135
Can vary weight .. 10lbs down goes up 5 reps
Then
5 rounds of stations:
10 Box jumps(with step down) 30/24
7 Man Makers 35/20
7 cal row
10 Feet Elevated Ring Rows
One member at each station. Can only rotate when all team members are finished.
(Place in
then
100 anchored abmat cashout as team..

WOD for February 17, 2012

2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, 1.5 pood
21 Pull-ups
21 Burpess
21 Ball Slams, 20 pound yellow D-ball

Followed by:
10 min to find Max overhead

WOD for February 16, 2012

A. Yolk Carries; 4 Trips 50 ft; rest 3 min
B. Back Squat!!!@30x2(get that air!); 3 sets x 10 reps same weight,1x AMRAP; rest 5 min
C. Anchored Ab Mat Sit ups; 20 sec on 40 sec off x 5 sets

WOD for February 15, 2012

5 sets
Power Clean TNG 3 reps
7 Burpees AFAP
Sprint 200m
rest 4 min

WOD for February 14, 2012

Complete as many rounds as you can in twenty minutes of:
10 False grip ring pull-ups, pulling hands to the chest
10 Ring dips, sinking as low as you can go
Move slowly and deliberately you're developing the muscle-up.