Categories Archives: WOD

Crossfit 11/30/14

CrossFit Oakland Park – CrossFit View Public Whiteboard Strength Front Squat (2×4@80%, 3×3@85%) WOD Metcon (Time) 400 m run 30 pull ups 10 burpees 400 m run 20 pull ups 20 burpees 400m run 10 pull-ups...

CrossFit 12/01/2014

CrossFit Oakland Park – CrossFit View Public Whiteboard Skill 20min: Snatch Complex (1 Snatch Pull from knees + 1 Snatch from Knees) WOD 15min: We Dine in Hell (Time) 150 Burpees

CrossFit 12/02/2014

CrossFit Oakland Park – CrossFit View Public Whiteboard Strength 20min: Clean (Establish 1 RM) WOD 15min: Metcon (Time) 20 HSPU (strict) 20 Toes to Bars 20 Push Presses (105/75) 20 Box Jumps 20 Snatches (105/75)

CrossFit 12/03/2014

CrossFit Oakland Park – CrossFit Happy Birthday Vitor!! View Public Whiteboard Strength Back Squat (2×4 @ 80%, 3×3 @ 85%) WOD Metcon (AMRAP – Reps) Teams of 2 3 Min AMRAP 1 Partner works while 1...

CrossFit 12/04/2014

CrossFit Oakland Park – CrossFit Happy Birthday David!! View Public Whiteboard Skill 20min: Rope Climb (5×4) WOD 15min: Metcon (Time) 30 Deadlifts (135/95) 20 Wall Balls (20/14) 20 Deadlifts (185/135) 20 Wall Balls (20/14) 10 Deadlifts...

CrossFit 12/05/2014

CrossFit Oakland Park – CrossFit View Public Whiteboard 15min: Paused Front Squat (5×3 @ 80%) WOD 3rds: Metcon (Time) 1 Rope Climb 10 Power Cleans (185 / 135) 20 Ring Rows (Full Depth) 30 Russian Twists...

CrossFit 12/06/2014

CrossFit Oakland Park – CrossFit View Public Whiteboard Mobility WOD McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″                ...

OverPowered 12/06/2014

CrossFit Oakland Park – Weightlifting View Public Whiteboard Weightlifting Snatch Balance (3×4 @ 60%, 3×3 @ 75%, ) 15min: Snatch Grip Deadlift (1rm) Push Press (4×4 @ 70%, 3×3 @ 85%)