Pin Up CrossFit http://pinupcrossfit.com citius altius fortius // faster, higher, stronger Thu, 17 May 2012 22:30:30 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 May 17 http://pinupcrossfit.com/4780/may-17/ http://pinupcrossfit.com/4780/may-17/#comments Thu, 17 May 2012 22:30:30 +0000 Andrew http://pinupcrossfit.com/?p=4780

WOD

“Jackie”

1000m row
50 thrusters (45lbs)
30 pull ups

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WOD

1 mile run
rest 5 min
1 mile run
rest 5 min
amrap DU’s in 5 min

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WOD

5 min amrap
20 sit ups
20 lunge steps
5 burpees
rest 2:30
5 min amrap
100m sprint
20 squats
rest 2:30
5 min amrap
10 hr push ups
15 kbs (53/35)

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Strength

dead lift

10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%

WOD

20 hspu
30 t2b
20 hang squat snatch (95/65)
30 wall balls
20 ground to oh
30 kbs (53/35)

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WOD

5 dead lift (315/225)
15 hr push up
10 CTB pull up

5 rounds for time

Cool down

tabata midline madness

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WOD

teams of 4

complete 5k row or 5mile airdyne
then move through the following follow the leader style
30 burpees
30 t2b
30 sdhp (95/65)
run 200m

time is called when last person finishes run

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Strength

Find comfy 1RM snatch

WOD

800m run for time

rest 4 min

8 min amrap

10 kbs (70/53)
10 box jumps
30 double unders

rest briefly then 800m run

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WOD

9-6-3

muscle ups*
thrusters (165/110)

*mod for muscle up is 3:1 pull ups and ring dips, so first round, 27 pull ups, 27 ring dips, then normal thrusters, then 18 pull ups, 18 ring dips, thrusters, the 9/9.

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Strength

Find 1 RM Dead Lift

WOD

200m run
9 hang squat clean (155/105)
6 push jerk

rest 2 minutes

5 Rounds

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WOD

3 rope climbs
6 thrusters (135/95)
9 burpees
12 pistols (alternating)

4 rounds for time

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