CrossFit Revolution X

WOD – Monday 21 May, 2012

Mary — Sun, 20 May 2012 10:00:05 +0000

4 x 6min AMRAPS of the following with 2mins rest between efforts

15 DU Unbroken
15 Burpees
15 Box Jumps
15 HR Push Ups
15 Pull ups or Jumping Pull ups or Ring Rows (no bands)
15 Sit Ups

Mary — Fri, 18 May 2012 10:00:19 +0000

WOD – CANCELLED DUE TO REGIONALS

REST DAY

Mary — Thu, 17 May 2012 10:00:58 +0000

Partner workout
One runs while the other rests

200m
400m
600m
800m
600m
400m
200m

Mary — Wed, 16 May 2012 10:00:52 +0000

WOD 1
(10min cut off)
10, 8, 6, 4, 2
OHS
T2B
Box jumps

Rest 5mins

WOD 2
10, 8, 6, 4, 2
(10min cut off)
Thrusters
Pushup HR
Sit up

Mary — Tue, 15 May 2012 10:00:39 +0000

Deadlift 5-3-1
Strict Press 5-3-1
Front Squat 5-3-1

Mary — Mon, 14 May 2012 10:00:06 +0000

Skill
15min Rope Climb

WOD
3 Rounds for time of:
20 Swings
20 Burpees
20 SDLHP
200m Run

Mary — Sun, 13 May 2012 10:00:52 +0000

Games WOD 4

Level 1
50 Air Squats
20 Pull ups
15 Shoulder to OH
50 Air Squats
20 Pull ups
15 Shoulder to OH
50 Air Squats
20 Pull ups
15 Shoulder to OH

Level 2
50 Back Squats
40 Pull ups
30 Shoulder to OH
50 Front Squats
40 Pull ups
30 Shoulder to OH
50 OHS
40 Pull ups
30 Shoulder to OH

Mary — Fri, 11 May 2012 10:00:09 +0000

WOW Session

Mary — Thu, 10 May 2012 10:00:54 +0000

WOD 1
15min AMRAP
Deadlift Ladder
3 reps at each weight
Once you drop out rest 2mins and then start again

Rest 5mins

WOD 2
Fran
21-15-9
Thrusters
Pull ups
10min Cut off

Then

Helen
For time:
400m Run
21 KB Swings
12 Pull ups for 3 rounds
15min cut off

Mary — Wed, 09 May 2012 10:00:48 +0000

WOD
5 rounds of 1min work and 1min rest
AMRAP of DU's

4 rounds of 1min work and 1min rest
AMRAP of Wall Balls

3 rounds of 1min work and 1min rest
AMRAP of Box Jumps

2 rounds of 1min work and 1min rest
AMRAP of KB Swings

1 round of 1min work
AMRAP of Burpees