WOD

12/11/2014

Power Pack CrossFit – CrossFit Warm-up Warm Up (No Measure) 1000 m row easy Weightlifting Front Squat (3×5) Metcon Metcon (2 Rounds for reps) Two sets of: Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (53/35 lb) Pull-Ups x Max reps Rest 5 minutes between setRecord pull ups

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December 11, 2014

12/10/2014

Power Pack CrossFit – CrossFit Warm-up Warm up (No Measure) 3 Rounds 15 Kettlebell Swings @ 44/26 lb 10 Good Mornings with barbell 30 Single Unders Weightlifting Push Press (5×3) Metcon Metcon (Time) 4 Rounds for Time of: 10 Dumbbell Ground to Overhead 10 Box Jump Overs 200 Meter Run

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December 10, 2014

12/08/2014

Power Pack CrossFit – CrossFit Warm-up Warm up (No Measure) 3 Rounds 15 Kettlebell Swings @ 44/26 lb 10 Good Mornings with barbell 30 Single Unders Back Squat (5×2) Metcon Metcon (Time) 5 Rounds for Time: 20 Toes to Bar 10 Burpee Box Jump Overs (30/24) 200 Meter Run

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December 8, 2014

12/06/2014

Power Pack CrossFit – CrossFit Warm-up Warm Up (No Measure) 50 Single Unders then, 3 Rounds 5 Muscle Snatches 5 Snatch Push Presses 5 Overhead Squats Weightlifting Snatch (5×1) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes of: 40 Kettlebell Swings (53/35 lbs) 30 Push…

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December 6, 2014

12/05/2014

Power Pack CrossFit – CrossFit Warm-up Warm Up (No Measure) Run 400 m 25 Air Squats 15 Push ups 25 Air Squats Run 400 m Weightlifting Bench Press (4×6) Single Arm Dumbbell Row (4×10) Metcon 1000m Row (Time) Max Effort 1000m Row Metcon (Time) Five rounds of: 20 Wall Ball Shots 10 Strict Ring Dips

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December 5, 2014

12/04/2014

Power Pack CrossFit – CrossFit Warm-up Warm Up (No Measure) 2 rounds 200 m Run 15 Supermans 25 Sit ups 15 Barbell Good mornings Weightlifting Deadlift (5×3) EMOM (Every minute on the minute) Metcon (No Measure) 24 Minute EMOM: 1st minute – 5 Thrusters (135/95) 2nd minute –10 Pull-Ups 3rd minute – 15 Box Jumps…

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December 4, 2014

12/03/2014

Power Pack CrossFit – CrossFit Warm-up Warm up (No Measure) 3 Rounds 15 Kettlebell Swings @ 44/26 lb 10 Good Mornings with barbell 30 Single Unders Weightlifting Power Clean (5×2) Metcon Metcon (Time) Three rounds for time of: 10 Ground to Overhead (135/95 lbs) 400 Meter Run

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December 3, 2014

12/02/2014

Power Pack CrossFit – CrossFit Warm-up Warm Up (No Measure) 3 Rounds 150 m Row 10 Front squats with bar 10 push press with bar Front Squat (5×2) Metcon Metcon (AMRAP – Reps) Two rounds for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Kettlebell Swings (24/16 kg) 60 seconds…

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December 2, 2014

12/01/2014

Power Pack CrossFit – CrossFit Warm-up Warm Up (No Measure) 400 m run then 3 Rounds 10 Push ups 10 Sit ups 10 pull ups Back Squat (4×3) Metcon Metcon (Time) 3 rounds: 800 Meter Run 50 Air Squats 30 Burpees

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December 1, 2014

11/29/14

Power Pack CrossFit – CrossFit Warm-up Warm up (No Measure) 3 Rounds 15 Kettlebell Swings @ 44/26 lb 10 Good Mornings with barbell 30 Single Unders Metcon Hero Wod “Morrison” (Time) “Morrison” 50 – 40 – 30 – 20 – 10 Wall Balls (20/14) Box Jumps (24/20) Kettlebell Swings (53/35)

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November 29, 2014
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