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CrossFit Scranton WOD 5/25/17

May 25th, 2017 No comments

WOD:

Complete as many rounds as possible in 11 mins of:
60 Weighted V-Twists, 35/25 lbs
50 Double Kettlebell Walking Lunges, 35/26 lbs
40 Grasshoppers
30 Double Kettlebell Swings, 35/26 lbs
20 Ring Dips

One touch one rep for V-Twist.
One step one rep for Weighted Lunge.
One shin to forearm one rep for Grasshopper.

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CrossFit Scranton WOD 5/24/17

May 24th, 2017 No comments

WOD:

For time:
50 Sit-ups
40 Pull-ups
30 Burpees

Rest 2 minutes.

For time:
40 Sit-ups
30 Pull-ups
20 Burpees

Rest 1 minute.

For time:
30 Sit-ups
20 Pull-ups
10 Burpees

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CrossFit Scranton WOD 5/23/17

May 23rd, 2017 No comments

WOD:

Complete as many rounds as possible in 9 mins of:
7 Handstand Push-ups
14 Double Kettlebell Deadlifts, 70/53 lbs

Rest 4 minutes.

Complete as many rounds as possible in 9 mins of:
7 Toes-to-bars
14 Double Kettlebell Hang Squat Cleans, 35/26 lbs

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CrossFit Scranton WOD 5/22/17

May 22nd, 2017 No comments

WOD:

3 rounds for time of:
Row, 250 m
12 Squat Snatches, 65/45 lbs
21 Push-ups

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CrossFit Scranton WOD 5/17/17

May 17th, 2017 No comments

WOD:

For time:
50 Row Calories
50 Hand Release Push-Ups

Partition as needed.

Rest 3-5 min.

For time:
100 Hang Power Cleans, 75/55 lbs
100 Push Press, 75/55 lbs

Partition as needed.

Rest 3-5 min.

For time:
150 Double Unders
150 Air Squats

Partition as needed.

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CrossFit Scranton WOD 5/16/17

May 16th, 2017 No comments

WOD:

3 Cycles

In 6 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
5 Chest-to-bar Pull-ups
10 Handstand Push-ups
15 Sit-ups

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CrossFit Scranton WOD 5/15/17

May 16th, 2017 No comments

WOD:

For time:
20 Back Squats, 225 lbs
30 Box Jumps, 30 in
40 Kettlebell Swings, 2 pood
50 Wall Balls, 20 lbs, 10 ft

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CrossFit Scranton WOD 5/12/17

May 16th, 2017 No comments

WOD:

6 rounds for time of:
8 Hang Power Cleans, 115/75 lbs
6 Burpee Box Step Overs, 20 in
Kettlebell Farmer’s Walk, 53/35 lbs, 100 m

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CrossFit Scranton WOD 5/11/17

May 11th, 2017 No comments

WOD:

5 rounds for time of:
100 Jump Rope (Singles)s
50 Sit-ups
50 Air Squats

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CrossFit Scranton WOD 5/10/17

May 10th, 2017 No comments

WOD:

For time:
20 Ring Dips
Run, 200 m
20 Deadlifts, 275/185 lbs
Run, 200 m
20 Strict Pull-ups
Run, 200 m
20 Overhead Lunges, 135/95 lbs
Run, 200 m
20 Incline Push-ups
Run, 200 m

Lunge in place. 1 step is one rep.
Incline push up is done with feet on a 20″ box.

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