CrossFit Scranton WOD 1/23/18

January 22nd, 2018 No comments

Warm Up:
1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat EMOM for 10 minutes. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex
WOD:
5 rounds for time of:
21 Thrusters, 75 lbs
21 Double Unders

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CrossFit Scranton WOD 1/22/18

January 21st, 2018 No comments

WOD:

3 Rounds
Power Clean and Jerk for 45 seconds, rest 15 seconds

Power Clean for 30 seconds, rest 30 seconds

Deadlift for 15 seconds, rest 45 seconds

Bar Muscle Ups for 45 seconds, rest 15 seconds

Chest to Bar Pull Ups for 30 seconds, rest 30 seconds

Pull Ups for 15 seconds, rest for 45 seconds

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CrossFit Scranton WOD 1/19/18

January 18th, 2018 1 comment

WOD:

For time:
3 Rounds Of Cindy
1 Round Of DT
2 Rounds Of Cindy
1 Round Of DT
1 Round Of Cindy
1 Round Of DT

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CrossFit Scranton WOD 1/18/18

January 17th, 2018 No comments

WOD:
2 Rounds

On a clock set for 3 minutes
Sit Ups for 45 seconds, rest 15 seconds
Sit Ups for 30 seconds, rest 30 seconds
Sit Ups for 15 seconds, rest 45 seconds

Immediately transition into Double Unders, followed by V-Twists, followed by Ring Rows.

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CrossFit Scranton 1/17/18

January 16th, 2018 No comments

WOD:
On a clock set for 18 minutes.

Min 0-6 complete
21-15-9 reps of
Back Squat 155/105
Handstand Push Ups

Min 6-12 complete
15-12-9 reps of
Cal Row
Alternating Pistols

Min 12-18 complete
9-15-21 reps of
Russian Kettlebell Swings 70/53
Box Over 24”

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CrossFit Scranton WOD 1/16/18

January 15th, 2018 No comments

WOD:
2 min max rep Deadlift 225/155
2 Min max rep Push Ups
2 min max rep Wall Ball Shots 20/14
2 min max rep Pull Ups
90 sec max rep Deadlift 225/155
90 sec max rep Push Ups
90 sec max rep Wall Ball Shots 20/14
90 sec max rep Pull Ups
1 min max rep Deadlift 225/155
1 min max rep Push Ups
1 min max rep Wall Ball Shots 20/14
1 min max rep Pull Ups
30 sec max rep Deadlift 225/155
30 sec max rep Push Ups
30 sec max rep Wall Ball Shots 20/14
30 sec max rep Pull Ups

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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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