CrossFit Annapolis | WOD's

WOD for May 19, 2012

30 minute AMRAP

(In teams of 2 with one person working at a time, can divide the work up however you want, except the run- both partners do that.)

65 T2B

65 box jumps

Run “650” (both partners together)

65 burpees

65 wall balls

WOD for May 18, 2012

10 sets
Run 30 sec @90 percent
Run 30 sec @ 40-50 percent back to start
+ (rest 10 min working on your goat)
5 sets
Row 1 min @90%
rest 1 min @ 50%

WOD for May 17, 2012

A. Power Snatch 6x3
B. Deadlift 4×8 reps at 60%, 60%xAMAP
C1. Good Morning@30x2; 12-15 x 3 sets; rest 20 sec
C2. One Arm One Leg Row 12-15/arm x 3 sets; rest 20 sec
C3. GHD Sit Ups 12-15 reps x 3 sets; rest 20 sec

WOD for May 16, 2012

Complete as many rounds in twenty minutes as you can of:
Run 200 meters
30-pound Dumbbell Thrusters, 20 reps
20 inch Box Step-ups, with 30 pound Dumbbells held at side, 20 reps
15 Pull-ups

WOD for May 15, 2012

7 sets for time of:
Push-jerk 2 reps
25 Double Unders or 30 sec Airdyne Sprint(100%; use if bad at DU)
rest 4 min

WOD for May 14, 2012

Complete three rounds for time of:
Row 500 meters
75 Squats
50 Anchored Ab-Mat Sit-ups

WOD for May 12, 2012

30 min AMRAP
2 men and 2 women
One person working at a time
30 Kettlebell Swings per athlete
4 Rope Climbs: One partner must be held on shoulder while climb takes place and then carried 100ft before next climb
Run 400m as team

Score is total reps performed.

WOD for May 11, 2012

A. Power Snatch/Hang Power Snatch/Overhead Squat 5x1/2/3; rest 2 min btw
B. Back Squat 4×10
C1. Weighted (Supinated) Chin Ups 3-3-3-3; rest 20 sec
C2. Dumbell Push Press 4x10reps; rest 60 sec

WOD for May 10, 2012

750 row
15 Handstand Push ups
15 GHD Sit Ups
500m row
12 Handstand Push ups
15 GHD Sit Ups
250m Row
9 Handstand Push Ups
15 GHD Sit Ups

WOD for May 9, 2012

Nicole
20 min AMRAP
Run 400m
AMRAP Pull Ups