CrossFit Scranton WOD 4/25/17

April 24th, 2017 No comments

WOD:

For reps:
60 seconds of Kettlebell Swings
60 seconds of Burpees
45 seconds of Kettlebell Swings
45 seconds of Burpees
30 seconds of Kettlebell Swings
30 seconds of Burpees
53/35

Rest 3 minutes.

For reps:
60 seconds of Bench Press
60 seconds of Ring Row
45 seconds of Bench Press
45 seconds of Ring Row
30 seconds of Bench Press
30 seconds of Ring Row
135/95

Rest 3 minutes.

For reps:
60 seconds of HSPU
60 seconds of Pistols
45 seconds of HSPU
45 seconds of Pistols
30 seconds of HSPU
30 seconds of Pistols

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CrossFit Scranton WOD 4/24/17

April 24th, 2017 No comments

WOD:

For time:
50 Sumo Deadlift High-pulls, 75/55 lbs
40 Front Squats, 75/55 lbs
30 Power Snatches, 75/55 lbs
20 Overhead Squats, 75/55 lbs
10 Shoulder Press, 75/55 lbs

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CrossFit Scranton WOD 4/21/17

April 23rd, 2017 No comments

WOD:

For time:
300 Sit-ups
300 Double Unders

Partition as needed.

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CrossFit Scranton WOD 4/20/17

April 20th, 2017 No comments

WOD:

“Chelsea”

Every Minute on the Minute for 30 Minutes:

5 Pull Ups

10 Push Ups

15 Squats

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CrossFit Scranton WOD 4/19/17

April 19th, 2017 No comments

WOD:

For time:
30 Handstand Push-ups
20 Hang Power Cleans, 135/95 lbs
10 Bar Muscle-ups
20 Hang Power Cleans, 135/95 lbs
30 Handstand Push-ups

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CrossFit Scranton WOD 7/18/17

April 18th, 2017 No comments

WOD:

4 Cycles
In 4 mins do:
Run, 200 m
then in the remaining time, AMRAP of:
12 Kettlebell Swings, 53/35 lbs
12 Medicine Ball Cleans, 20/14 lbs
12 Sumo Deadlift High-pulls, 53/35 lbs
Rest 1 min

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CrossFit Scranton WOD 4/17/17

April 17th, 2017 No comments

WOD:

3 rounds for time of:
21 Thrusters, 95/65 lbs
15 Lateral Burpee (Over Barbell)s
9 Power Snatches, 95/65 lbs

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CrossFit Scranton WOD 4/14/17

April 16th, 2017 No comments

WOD:

5 rounds, each round for time, of:
12 Wall Balls, 20/14 lbs
15 Hand Release Push-Ups
18 Sit-ups

Rest 1 min between each round.

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CrossFit Scranton WOD 4/13/17

April 13th, 2017 No comments

WOD:

For 5 cycles:
AMRAP in 4 mins of:
10 Ring Rows
10 Weighted V-Twists, 35/25 lbs
10 Back Squats, 115/75 lbs

Rest 1:30 between each cycle.
For each cycle restart the AMRAP.

L+R=1 for V-Twist

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CrossFit Scranton WOD 4/12/17

April 12th, 2017 No comments

WOD:

For time:
10 Burpees
20 Handstand Push-ups
40 Double Unders
8 Burpees
16 Handstand Push-ups
32 Double Unders
6 Burpees
12 Handstand Push-ups
24 Double Unders
4 Burpees
8 Handstand Push-ups
16 Double Unders
2 Burpees
4 Handstand Push-ups
8 Double Unders

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