Month: October 2012

Tough Enough

WOD 121012 Mobility Work For Time: Run 400m 50 Wallball Shots (20/14) 40 Kettlebell Swings H2H (53/35) 30 Burpees 20 Overhead Squats (115/65) 10 Wall Climbs Run 400m CrossFit Mid-County is having their re-Grand Opening at their brand new location this Saturday at Noon. They will be doing their specialty WOD, “The Mid.” If you …

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Waiting For A Ride

 WOD 10/12/12   AMRAP in 30 minutes: 400m Run 15 Thrusters (95/65) 15 Pull-Ups 15 Burpees   Join us at CrossFit Mid-County tomorrow at noon for their re-grand opening and give your best shot at “The Mid” WOD. We will be grilling and drinking afterwards so come join us! Their new location is on the …

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Save The Tatas

 WOD 10/11/12 Every 30 seconds for 7 minutes (14 total reps): 1 Hang Squat Clean + 1 Push Jerk @ 70%   -then-   4 rounds for time of: 25 Pushups (hand release) 25 KBS 55/35 Rest 1:1

Non sequitur

WOD 10-11-12 •Max effort tire flips in 1 minute •Max effort pullups •Max effort overhead plate lunges in 1 minute (45/25) AMRAP in 7: • 10 Box Jumps (30/24) • 11 DB Push Press (45/30) • 12 DB Snatch (45/30) [6 per arm] CrossFit Mid-County is having their re-Grand Opening at their brand new location …

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Coach Kara’s Favorite

WOD 10/10/12 Every 30 seconds for 3 minutes: 5 Push Press (from the ground) add or remove weight as needed   “Running Annie” 50-40-30-20-10 Double Unders Sit-Ups 200m Run after every round  

Strength Set

WOD 10/9/12 15 minutes to establish a 3RM (touch and go) Power Clean. Don’t rest the bar on the ground or adjust grip once the set of 3 begins.   -then-   1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec. Sit on a box for these sets 1b) 3X10 Strict Weighted …

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Duck

WOD 10-9-12 Snatch Work for 15 minutes In this order, do 1 rep of the following: • Power Snatch • Hang Power Snatch • Squat Snatch • Hang Squat Snatch Add weight after you have completed all 4 variations, working up to a heavy weight. You are allowed to drop the bar between each movement. …

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Quicksand

WOD 10/8/12 Overhead Squat Skill Work – Work up to a heavy double   5 rounds for time: 25 Jumping Squats 45/33 Barbell (Full hip extension, feet barely leave ground) 20 DB Push Press 45/30 15 Pullups