WOD 3 Rounds 30 Double Unders (200 Skips) 30 Burpees 30 Double Unders (200 Skips) 30 Sit-ups 30 Double Unders (200 Skips) 30 Jumping Squats Dan Findlay doing PR Deadlift 385lbs Denita doing PR Deadlift 250lbs AWESOME JOB TO BOTH!!!
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WOD For time: 18 Thrusters 18 Burpees 400M Row 15 Thrusters 15 Burpees 400M Row 12 Thrusters 12 Burpees 400M Row 9 Thrusters 9 Burpees 400M Row Leanne and Box Jumps A Stretch – Two Joint Muscles – very Important
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WOD 5, 5, 5, 5, 5 Deadlift 5, 5, 5, 5, 5 Push Press PROFILE OF WOMEN’s REQUIRED WINNER IN FIRST THROWDOWN SERIES!
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WOD 50, 40, 30, 20, 10 OH Squats Farmers Walk (5 X Number of feet above) 40 Double Unders between each round Wednesday P.M. and Thursday A.M. Class performing March 1rst work out. Highest Score = 9 Rounds and 5 DB Push Press as Required.
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WOD 10 Rounds Row 1:00 min off 1:00 Min. Strength 5 X 10 Push up hold near bottom 2 seconds. 1:00 min rest in between sets. RESULTS OF THE 1RST THROWDOWN SERIES FOR BEMORE CROSSFIT REQUIRED WOD Sandra Anderson 10th Part I, 69th Part II = 42 Overall Layla Webster 65th Part I, 69th Parth [...]
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WOD As may rounds as you can in 20 mins. 5 DB Push Press 10 Box Jump Burpees 20/24″ 20 KB Swings Core Session V-Sit-ups 10X10 rest 20 seconds in between. Alternate between 3 X 1:00 Minute Planks and 3 x 1:00 Min Mason Twist 30sec break inbetween. 7 Deadly WorkOut Sins – READ!!
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WOD 7 rounds 7x Push-press (95#/65#) 7x Push-ups 7x KB swings (53#/36#) 7x Power cleans 7x Burpees 7x Overhead squats Sandra doing WOD for Throwdown Series Denita doing WOD for the Throwdown Series.
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WOD 21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead squat You can do CrossFit anywhere. Compliments of CrossFit.Com Tiffany Morris from Ontario
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WOD PART 1 (for time): 50 Wallballs (20#/14#) plus 3 ROUNDS: 30 Double Unders; 15 Toes to Bar; 10 Front Squats (135#/95#) PLUS (IMMEDIATELY FOLLOWING) PART 2 (max weight): 1 Rep Max Clean (3 MINUTE TIME LIMIT) Today’s Wod is based on the THROWDOWN SERIES A competition between CrossFit Gyms World Wide. Participants at BeMore CrossFit: [...]
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WOD 5, 5, 5, 5, 5, Back Squat Step ups 24″ with max weight dumbbells (10 total X 3) Push ups with feet on Medicine Balls hands on pipes (3 X maximum you can do) WHY YOU GET FAT
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Meal Of The Day
