CrossFit West Lafayette

WOD 5/25/13

nate — Sat, 25 May 2013 04:00:05 +0000

Skill: Hand stand push up review. WOD: “2013 Regional Event” For time; 100 double unders, 50 handstand push ups, 40 toes to bar, 30 shoulder to overhead (135/95), 50ft front rack walking lunge (135/90)

WOD 5/24/13

nate — Fri, 24 May 2013 04:00:24 +0000

Skill: Hang power snatch 3-3-3-3. WOD: 15 min AMRAP; 10 box jumps (30/24), 15 ABMAT situps

WOD 5/23/13

nate — Thu, 23 May 2013 04:00:31 +0000

Skill: Clean review. WOD: 42 power cleans (115/85), 400m, 30 power cleans, 400m, 18 power cleans, 400m

WOD 5/22/13 “Rico’s 26th Birthday WOD”

nate — Wed, 22 May 2013 04:00:14 +0000

Skill: 6 100m sprints (50%-50%-75%-75%-100%-100%) WOD: “Rico’s 26th Birthday WOD” 2rds FT; 26 thrusters (95/65), 26 pushups (hand release)

WOD 5/21/13

nate — Tue, 21 May 2013 04:00:34 +0000

Skill: SDHP & wall ball shot review. WOD: 7rds for time; 10 SDHP (95/65), 10 burpees, 10 wall ball shots (20/14)

WOD 5/20/13

nate — Mon, 20 May 2013 04:00:05 +0000

Skill: Back squat 1-1-1-1-1-1-1. WOD: “Nancy” 5rds FT: 400m, 15 overhead squat (95/65)

5/19/13

nate — Sun, 19 May 2013 04:00:58 +0000

Rest….CFWL In-House Throw-down June 8th.

WOD 5/18/13

nate — Sat, 18 May 2013 04:00:37 +0000

20min AMRAP: 30 box jumps, 20 push jerk (115/75), 10 kettlebell swings (53/35)

WOD 5/17/13

nate — Fri, 17 May 2013 04:01:20 +0000

Skill: Plank series x 3. WOD: ”Wilmot” 6rds for time; 50 squats, 25 ring dips

WOD 5/16/13

nate — Thu, 16 May 2013 04:01:08 +0000

Skill: push press 2-2-2-2-2. WOD: For time; row 500m, 40 pull ups, 30 overhead walking lunge (45/25), 20 knees to elbows, 10 box over burpees (row can be completed at anytime during WOD)