Beckley CrossFit

5-23 WOD

Beckley CrossFit — Thu, 23 May 2013 01:54:53 +0000

Stone Ladder Deaflifts

10 100M Runs NFT
Every 50 yds stone over shoulder
M110 F75

5-21 WOD

Beckley CrossFit — Tue, 21 May 2013 02:19:10 +0000

400M Run
5 Barbell Curls 65/45
10 Ring Dips
15 Pullups
20 Push Press 65/45
25 Jumping Squats 65/45
20 Push Press 65/45
15 Pullups
10 Ring Dips
5 Barbell Curls 65/45
400M Run

May 20 WOD

Beckley CrossFit — Mon, 20 May 2013 00:17:35 +0000

Raw Pullups No Kip
10x8x6x4x2

100 TRX Pike
100 Situps
20 TTB
20 GHD

Tabata
Floor Planks

5-18 Wod

Beckley CrossFit — Fri, 17 May 2013 22:22:29 +0000

PARTNERS TIMED Breakdown min 10 max 20 each 180 Air squats 160 Situps 140 Tuck jumps 120 Walkimg lunges 100 Shoulder to overhead 75/55 80 Pushups 400m Run (200 each) 60 Wallballs 18/12 40 KB 53/35 30 Burpees 20 Pullups … Continue reading →

Friday WOD 5-17

Beckley CrossFit — Thu, 16 May 2013 23:41:02 +0000

Deadlift
5x4x3x2x1

For Time 2Rounds
5 Pullups
5 Deadlift 165/105
10 Pullups
10 Deadlift 165/105
15 Pullups
15 Deadlift

Todays travel wod! 3 rounds for time. 15 Floors 1,252 stairs!

Beckley CrossFit — Thu, 16 May 2013 14:31:19 +0000

Thursday WOD

Beckley CrossFit — Wed, 15 May 2013 15:18:33 +0000

Powercleans
3x3x2x1

2 Rounds for Time
20 Burpees
20 Wall Balls 18/12
20 Hang Cleans 95/65
20 Front Squats 95/65

Beckley CrossFit — Wed, 15 May 2013 13:23:08 +0000

5-14 Wod

Beckley CrossFit — Tue, 14 May 2013 02:10:56 +0000

Deadlift
3x3x3x1

Timed

50 burpees
50 Situps
50 Pushups
50 Air Squats

Many of you going on vacation next couple of weeks. Cyn and I are going to post our 5 days on the road wods so you can refer back to them when you go. you don’t have to go to a box to get your wod in!

Beckley CrossFit — Mon, 13 May 2013 16:36:03 +0000

Day 1
Timed
50 Burpees
50 Situps
50 Pushups
50 Air Squats
Hint: The burpees dictate the rest of the wod!

Day 2
21-15-9 Timed
Burpees
Air Squat Jumps
Pushups
Situps

Day 3
10M Run on the minute

Day 4
15 Story Building
14 steps per floor
3 rounds
1210 steps for time