Warmup Row 1K WOD 1st Bench Press 5-5-5 Set1=40% Set2=50% Set3=60% 2nd “Lynne” Five rounds for max reps of: Body Weight Bench Press Pullups Use 1st portion of WOD as warmup.  This is not a timed event so please share the benches. Crossfit CenterMass Team Throwdown   Sunday October 3, 2010 Here are the teams and heats for Sunday’s events. We have 13 full teams of 3.   Please, if you are not going to make it, let us know ASAP, so we can...

Warmup As needed for Team WOD Team WOD In Teams of 2 20 Rounds for time of: 5 Thrusters 7 Hang Power Cleans 9 Sumo Deadlift Highpulls Men=95lb Women=75lb Only one athlete can work at a time.  Athletes must alternate 400meter runs.  One athlete will run 400meters while the other one works at the above WOD.  Athletes will switch as they come back from the runs.  Complete rounds before running (if your partner gets back when you are on HPC, finish round...

Warmup Run 1mile WOD 1st Deadlift 5-5-5 Set1=40% Set2=50% Set3=60% 2nd Five rounds for time of: Body weight Deadlift, 15reps 1.5 Pood Kettlebell Swings, 15reps Pullups, 15reps 24″ Box Jumps,...

Warmup CrossFit Warmup WOD 1st Shoulder Press 5-5-5 Set 1=50% Set2=60% Set3=80% 2nd “Elizabeth” For Time: 21-15-9 Squat Clean, 135lb/95lb Ring...

Rest Day/Make up Day/Skill...

Warmup As needed WOD “Murph” For Time: Run 1mile 100 Pullups 200 Pushups 300 Squats Run 1mile ***Break up the Pullups, Pushups, and Squats as...

Warmup Run 1 mile WOD 1st Squat 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd 7 Rounds for time of:L 185lb/115lb Front Squat, 3 Reps 7...

Warmup CrossFit Warmup WOD 1st Bench 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd For time: 10-9-8-7-6-5-4-3-2-1 Ring Pushups Box Jumps, 24″ Floor Wipers, 135lb/95lb 1 Floor Wiper=Back and...

Warmup As Needed for team WOD Team WOD In teams of 2 3 Rounds for time of: 40 Burpees 40 KB Snatches, 1.5/1 Pood 40 Pullups 40 Wall Balls, 20lb 40 Thrusters, 75lb/55lb 40 Squat Cleans, 75lb/55lb 800meter...

Warmup 3 rounds of: 10 Pushups 10 Pullups 10 Box Jumps 10 Air Squats Samson Stretch WOD 1st Deadlift 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd For time: 21-15-9 225lb/185lb Deadlift Kettlebell Swing, 1.5/1 Pood Calorie...

Warmup 100 Double Unders or Jump Rope 5min WOD 1st Shoulder Press 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd Push Press 3-3-3-3-3 Push Jerk...

Rest Day/Makeup Day/Skill...

Warmup Row 1K WOD 3 Rounds for time: Adams St. Hill Run (up and back) 30 Good Mornings, 45lb/35lb 20 Box Jumps, 20″ 10 Body...

Warmup CrossFit Warmup   WOD 1st Squat 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd For time: 50 Toes to bar Run 1mile 50 Toes to bar Run...

Warmup 3 Rounds of: 10 Pushups 10 Pullups 10 Box Jumps 10 Walking Lunges Samson Stretch WOD 1st  Bench 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd “KB Snatch Test” 10 min of KB Snatches 1.5/1Pood Switch hands as needed.  Count Total reps...