CrossFit Scranton

CrossFit Scranton WOD 5/20/2013

Sun, 19 May 2013 20:25:29 +0000

“Suffocation”
For time:
100 Thrusters m:75lbs f:55lbs
Every minute you must complete
3 Knee to Elbow
3 Burpees
Begin the workout with Thrusters
Clock starts with the barbell on the floor

CrossFit Scranton WOD 5/17/13

Fri, 17 May 2013 00:48:58 +0000

WOD:
4 Rounds

1 min 15′ Rope Ascent
1 min Snatch m:135lbs f:95lbs
Run 200 meters

Each round will be 4 minutes.
Rest the remainder of the round once the run is complete.
Score is total reps of Rope Climb and Snatch.

CrossFit Scranton WOD 5/16/13

Wed, 15 May 2013 23:46:14 +0000

WOD:
For Time
50 Handstand Push Ups
Then
50 Strict Pull Ups
Every time you drop from the handstand position or your hands
leave the bar in the Pull Ups you must buy back with 10 sit ups.

CrossFit Scranton WOD 5/15/13

Wed, 15 May 2013 00:07:48 +0000

WOD:
2 Rounds for Time of
100 meter Walking Lunge
800 meter Run
100 Squats

CrossFit Scranton WOD 5/24/13

Tue, 14 May 2013 00:27:24 +0000

WOD:

As many rounds and reps as possible in 20 minutes of

10 Box Jumps 30″

20 Push Ups

30 Kettlebell Push Jerks(15L/15R) m:53lbs f:35lbs

40 Double Unders

CrossFit Scranton WOD 5/13/2013

Mon, 13 May 2013 00:37:33 +0000

WOD:

“Dirty Dozen”

4 rounds

12 deadlifts 225/155

24 Wall Ball 10′ m:20lbs f:14lbs

12 c2b pull ups

24 abmat sit ups
*at the top of each minute complete 3 burpees

CrossFit Scranton WOD 5/10/13

Fri, 10 May 2013 00:32:33 +0000

WOD #1:

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Rest 12 minutes

WOD #2

For time:

30 Muscle Ups

CrossFit Scranton WOD 5/9/13

Wed, 08 May 2013 23:37:39 +0000

” Freddy’s Revenge”

5 Rounds for Time of

5 Shoulder to Overhead m:185lbs f:120lbs

10 Burpees

CrossFit Scranton WOD 5/8/13

Wed, 08 May 2013 01:04:12 +0000

Team WOD!!!!

CrossFit Scranton WOD 5/7/13

Tue, 07 May 2013 00:46:08 +0000

WOD:
For Time
21-18-15-12-9-6-3 reps of
Wall Ball Sit Up m:20lbs f:14lbs
Deficit Push Ups(Place hands on plates totaling 3″ in height)

After EVERY round complete 100ft Waiter Lunge m:35lbs f:26lbs