Tags » Kb Row

CrossFit Winston Salem Friday

3rnds

12 KB swing eyelevel R to Lunge Step R (50/30)
12 KB swing eyelevel L to Lunge Step L (50/30)
200m Sprint
12 pushups KB RowsR
12 pushups KB RowsL

WODS

Day 1

Workout of the Day

Bench Press
– warm-up, 5 x 65%, 5 x 75%, 5 (or more) x 85%

10 rounds of:
– 10 dips… 87 more words

Push-ups

CrossFit Football Feb. 25, 2012

I.
Bench Press (82%) 6×5
KB Row (heavy) 6 x8/8
RDL (105% PC) 6×5

II.
3 Rounds
8 Power Snatch (70%)
16 Ball Slams

Bridgetown CrossFit Football WOD

CrossFit Football Feb. 16, 2012

Complete Speed Squat Program from 2/15/2012. If previously completed:

6 Rounds for Time
5 Power Cleans (70%)
10 Ring Push-ups
15 KB Row (2 pood/1 pood)

Bridgetown CrossFit Football WOD

CrossFit January 30, 2012

Floor Press
5-5-5-5-5
KB Row 6x 8/8

AND THEN

10 Minutes on the Minute
2/2 Turkish Get-up (1 pood/1.5pood)

Bridgetown CrossFit WOD

CrossFit Football Jan. 24, 2012

I.
Floor Press (80%)¬† 5×5
RDL (85% PC) 5×8

II.
8 Minute AMRAP
8 Burpee
8 KB Row
8 Pull-ups ( Thick Bar)

Bridgetown CrossFit Football WOD

CrossFit January 20, 2012

6 Rounds for Time
5 Hex Bar Dead Lifts (Body Weight)
10/10 KB Row (1 pood/1.5 pood)
15 KB Swings (1 pood/1.5 pood)

Bridgetown CrossFit WOD