Archive

Author Archive

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.

Categories: Crossfit Scranton WOD Tags:

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

Categories: Crossfit Scranton WOD Tags:

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

Categories: Crossfit Scranton WOD Tags:

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

Categories: Crossfit Scranton WOD Tags:

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

Categories: Crossfit Scranton WOD Tags:

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.

Categories: Crossfit Scranton WOD Tags:

CrossFit Scranton WOD 5/9/17

May 8th, 2017 No comments

WOD:

2 Rounds

4 min AMRAP

8 Wall Ball Shots 20/14
8 Toes to Bar

Rest 1 minute

4 min AMRAP

8 Cal Row
8 Box Jumps 24″

Rest 1 minute

4 min AMRAP

8 HSPU
8 Kettlebell Swings 70/53

Rest 1 minute

Categories: Crossfit Scranton WOD Tags:

CrossFit Scranton WOD 5/8/17

May 8th, 2017 No comments

WOD:

2 rounds for time of:
9 Thrusters, 95/65 lbs
9 Burpees
9 Power Snatches, 95/65 lbs
9 Burpees
9 Push Jerks, 95/65 lbs
9 Burpees
9 Hang Squat Cleans, 95/65 lbs
9 Burpees
9 Overhead Squats, 95/65 lbs
9 Burpees

Categories: Crossfit Scranton WOD Tags:

CrossFit Scranton WOD 5/5/17

May 4th, 2017 No comments

WOD:

For time:
100 Hollow Rocks
80 Kettlebell Swings, 53/35 lbs
60 Toes Through Rings
40 Kettlebell Taters, 53/35 lbs
20 Deadbugs

Categories: Crossfit Scranton WOD Tags:

CrossFit Scranton WOD 5/4/17

May 4th, 2017 No comments

WOD:

For 4 cycles:
AMRAP in 4 mins of:
6 Ring Dips
9 Wall Balls, 20/14 lbs
18 Double Unders

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Categories: Crossfit Scranton WOD Tags: