Square One CrossFit

May 20th WOD

SquareOneCF — Sun, 20 May 2012 16:28:27 +0000

5 x 3 power cleans

then…

21-15-9
squat cleans @ 75%
toes to bar

May 19th WOD

SquareOneCF — Sun, 20 May 2012 00:49:51 +0000

1 x 5 deadlift

then…

12 deadlifts @ 60%
run 750m
8 deadlifts
run 500m
4 deadlifts
run 250m

May 18th WOD

SquareOneCF — Fri, 18 May 2012 23:29:46 +0000

15 negative ring dips

then…

“Cindy”
5 pull-ups
10 push-ups
15 squats

AMRAP 20

May 17th WOD

SquareOneCF — Fri, 18 May 2012 01:29:29 +0000

1-1-1-1-1 snatch

then…

row 300m
20 handstand push-ups
20 pull-ups
20 thrusters (95/65)
20 kettlebell snatches (1.5/1.0)
20 pistols
20 kettlebell swings
20 box jumps (24/20)
20 burpees

May 16th WOD

SquareOneCF — Thu, 17 May 2012 01:40:13 +0000

3 x 5 bench press

then…

50 double-unders
10 floor wipers @ 50%
40 double-unders
15 floor press
30 double-unders
10 floor wipers
20 double-unders
15 floor press
10 double-unders
10 floor wipers

May 15th WOD

SquareOneCF — Wed, 16 May 2012 00:48:12 +0000

3 x 5 squat

then…

run 250m
12 thrusters @ 42%
10 burpees
run 250m
9 thrusters
7 burpees
run 250m
6 thrusters
3 burpees

May 14th WOD

SquareOneCF — Tue, 15 May 2012 01:47:02 +0000

2 x prowler push

then…

AMRAP 14:
8 box jumps (24/20)
10 knees to elbows
12 weighted lunges (35/25)

waiting for prowler fun

May 13th WOD

SquareOneCF — Tue, 15 May 2012 01:38:33 +0000

1-1-1-1-1 press

then…

AMRAP 12:
8 push press @ 60%
8 ring dips

May 12th WOD

SquareOneCF — Sat, 12 May 2012 23:22:04 +0000

5 x 3 power clean

then…

10 – 1 power cleans @ 75%
1 – 10 chest to bar pull-ups

run 250m after 7 & 3 chest to bar pull-ups

May 11th WOD

SquareOneCF — Sat, 12 May 2012 01:37:12 +0000

1 x 5 deadlift

then…

13 deadlifts @ 57%
31 double-unders

4 rounds