WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads per lift to comments or beyond the whiteboard
« August 2011 | Main | October 2011 »
September 19, 2011
September 18, 2011
Monday 20110919
WOD
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post total time to comments or beyond the whiteboard
September 16, 2011
Saturday 20110917
TEAM WOD
Come in for a surprise Team WOD, expect something different.
September 15, 2011
Friday 20110916
STRENGTH
Tabata Sit-ups
post reps to comments or beyond the whiteboard
WOD
"Diane"
21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups
Scale as needed to finish in under 8 Minutes
Post total time to comments or beyond the whiteboard
September 14, 2011
Thursday 20110915
STRENGTH
Overhead Squat 3-3-3-3-3
post reps to comments or beyond the whiteboard
WOD
3 rounds for time of:
10 Overhead Squats 135/95 lbs
50 Double Unders
Post total time to comments or beyond the whiteboard
September 13, 2011
Wednesday 20110914
WOD
5 rounds for time of:
30 Air Squats
10 Push Presses 100/75 lbs
Post total time to comments or beyond the whiteboard
September 12, 2011
Tuesday 20110913
WOD
As many rounds as possible in 20 minutes:
5 Power Snatch 95/65 pounds
13 Push Ups (Hands off Ground)
9 Box Jumps 24"/20" box
Post total Rounds to comments or beyond the whiteboard
September 11, 2011
Monday 20110912
STRENGTH
Tabata Pull-ups
post reps to comments or beyond the whiteboard
WOD
Squat Clean 5-5-5-5-5
Post weight to comments or beyond the whiteboard
September 10, 2011
September 09, 2011
Saturday 2011910
WOD
Run 1600 meters
Burpees
One teammate will run 400m while the remaining three teammates do burpees. Each teammate must run a single 400m run (no more, no less). Teams may decide in what order to run. When the final teammate, the anchor rower, finishes his/her 400m run, the clock will stop and the event will end.
Scoring is most burpees.
![](<a href="http://www.crossfitrrg.com"><img border="0" alt="CrossFit RRG: We support our community's first line of defense." src="http://cdn.shopify.com/s/files/1/0029/6952/assets/content.widget.jpg?1245100766" /></a>){kind=link}