banner1
WOD | CrossFit Lower Town

Blog Archive

WOD:
Air Squat: 100
C2B: 25
2 Rounds for time

Strength Accessory: OHS: 12 + Box Jump (30″/20″) 5 E3M

WOD:
Run: 800
Then
Dip
T2B
FSQ (#155/#105)
21, 15, 9 for time

Strength Accessory: SDL: 2 + Pistol 1/1 x 5 (10 reps) x 5 E3M

WOD:
Broad Jump: Continuous 40’
Bear Crawl: 40’
Lunge High Carry: (2 DB #30/#20) 40′
Rowing Push Up: 20
AMRAP: 10 Minutes

Strength Accessory: PP:3 + Swing: 10 (#124/#88) x10 OTM

WOD:
DL: 15 (#155/#105)
HPCL: 10
S2O: 5
AMRAP: 12 Minutes

Strength Accessory: Front Squat 5×8, Every 3 Minutes

WOD:
Short Axel Bar Lunge (20’) In front rack
FSQ: 20
Short Axel Bar Lunge (20’)
S2O: 20
AMRAP 10:00
Add #140/#90 to bar

Strength Accessory: Deadlift 5×5, Every 3 Minutes

WOD:
DU: 100
DBTH: 30 (#35/#25)
Swing: 10 (#124/#88)
3 Rounds for time

Strength Accessory: Press 10×2 OTM

WOD:
Regional WOD #4 – 2011
Pull Up: 100
American Swing: 100 (24kg/16kg)
DU: 100
OHS: 100 (#95/#65)
For time

Strength Accessory: Back Squat 5×10, Every 3 Minutes

WOD:
Air Dyne: 30 calorie sprint
DBTH 50 (#25/#15)
P: 40
FSQ:30
Double DBPSN: 20
C2B: 10
For time

Strength Accessory: RDL 5×3 + Hurdle Jump:5 continuous (Choose challenging height) E3M

WOD:
Double KB Complex (Choose challenging load)
Swing/Clean/FSQ/J x 5
Burpee: 10
AMRAP: 12 Minutes

Strength Accessory: BP 5×12 + Swing:12 (#124/#88) E3M


1 2 3 4 125