For time,
12-9-6-3
Kettlebell Swings (50/35 lbs)
Sit Ups
Kettlebell Snatches (50/35 lbs)
Post time to comments.
Sunday, June 30, 2013
Wednesday, June 26, 2013
WOD 26 June, 2013
For time,
20 Deadlift (115/75 lbs)
20 Butterfly Sit Ups
40 Deadlift
40 Sit Ups
20 Deadlifts
20 Sit Ups
Post time to comments.
20 Deadlift (115/75 lbs)
20 Butterfly Sit Ups
40 Deadlift
40 Sit Ups
20 Deadlifts
20 Sit Ups
Post time to comments.
Tuesday, June 25, 2013
WOD 25 June, 2013
Power Snatch
3-3-3-3-3
* Cash Out: 3 X AMRAP strict Pull Ups (Not for time).
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3-3-3-3-3
* Cash Out: 3 X AMRAP strict Pull Ups (Not for time).
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Sunday, June 23, 2013
WOD 24 June, 2013
For time,
30 Wall Balls (15/10 lbs)
30 Push Ups
30 “Box” Jumps (Large Tire/Small Tire)
30 Butterfly Sit-Ups
30 meters Walking Lunges (Out and Back)
30 Butterfly Sit Ups
30 “Box” Jumps
30 Push Ups
30 Wall Balls
Post time to comments.
30 Wall Balls (15/10 lbs)
30 Push Ups
30 “Box” Jumps (Large Tire/Small Tire)
30 Butterfly Sit-Ups
30 meters Walking Lunges (Out and Back)
30 Butterfly Sit Ups
30 “Box” Jumps
30 Push Ups
30 Wall Balls
Post time to comments.
Wednesday, June 19, 2013
WOD 20 June, 2013
We will meet in the basement at 1100 so I can hand out directions to CrossFit Assault for...
“Fight Gone Bad”
Three rounds of:
Wall Ball (20/14 lbs)
Sumo Deadlift High-Pull (34K/24K)
Box Jump (24”/20")
Push Press (34K/24K)
Row for Calories
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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“Fight Gone Bad”
Three rounds of:
Wall Ball (20/14 lbs)
Sumo Deadlift High-Pull (34K/24K)
Box Jump (24”/20")
Push Press (34K/24K)
Row for Calories
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to comments.
Tuesday, June 18, 2013
WOD 18 June, 2013
For time,
21-15-9
Sumo Deadlift High Pulls (95/65 lbs)
Hand Release Push Ups
Post time to comments.
21-15-9
Sumo Deadlift High Pulls (95/65 lbs)
Hand Release Push Ups
Post time to comments.
Sunday, June 16, 2013
Wednesday, June 12, 2013
WOD 12 JUNI
For time:
21-15-9
American Kettlebell Swings (50/35 lbs)
Box Jumps
Wall Balls (15/10 lb
Post time to comments.
21-15-9
American Kettlebell Swings (50/35 lbs)
Box Jumps
Wall Balls (15/10 lb
Post time to comments.
Tuesday, June 11, 2013
WOD 11 JUNI
Two rounds for time :
50 double-unders
15 Handstand push-ups
50 double-unders
30 butterfly situps
Post time to comments.
50 double-unders
15 Handstand push-ups
50 double-unders
30 butterfly situps
Post time to comments.
Monday, June 10, 2013
WOD 10 JUNI
5 rounds for time:
10 Overhead Squats (95/63 lbs)
10 Bar-facing Burpees
10 Thrusters (95/63 lbs)
10 Overhead Squats (95/63 lbs)
10 Bar-facing Burpees
10 Thrusters (95/63 lbs)
Friday, June 7, 2013
FIELD TRIP!!!
What’s up, WOD Killas? On Thursday, 20 June, CrossFit Panzer Kaserne will take a field trip to our good friends CrossFit Assault in Stuttgart (link below) for a fun filled workout known as Fight Gone Bad. So, save the date and be ready to work hard!
CrossFit Assault
CrossFit Assault
Thursday, June 6, 2013
WOD 6 June, 2013
8 rounds for time,
8 Kettlebells Swings (50/35 lbs)
8 Burpees
Post time to comments.
8 Kettlebells Swings (50/35 lbs)
8 Burpees
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WOD 5 June, 2013
AMRAP 20 minutes,
10 Deadlifts (135/95 lbs)
400 meter Run
Post number of completed rounds and partial rounds to comments.
10 Deadlifts (135/95 lbs)
400 meter Run
Post number of completed rounds and partial rounds to comments.
Sunday, June 2, 2013
WOD 3 June, 2013
3 rounds for time,
400 meter Run
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Post time to comments.
400 meter Run
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Post time to comments.
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