Tag: Burpees

WOD 4 October 2013

Warm Up then 50 Thrusters for time (bar only) then “Burpee Annie” 50-40-30-20-10 Double unders and situps 10 burpees after each ‘set’ Read more →

20 Sep 2013 Open WOD 13.1

Strength & Technique The Snatch WOD Open WOD 13.1 17 Min AMRAP: 40 Burpees 30 Snatches 20kg/45kg 30 Burpees 30 Snatches 35kg/60kg 20 Burpees 30 Snatches 45kg/75kg 10 Burpees 30 Snatches 55kg/95kg Stretch Join us on Saturday at 8am! Read more →

WOD 10 September 2013

Strength Ring Dips 5-5-5-5-5 Technique The Snatch WOD 3 Rounds for Time: 20 Burpees 10 Snatches A: 35kg/60kg B: 25kg/45kg C: 45kg/75kg Stretch Focus on chest, lower back and glutes. Read more →

WOD 28 August 2013

Strength Back Squat 5-5-3-3-3 Technique Snatch WOD 3 Rounds for time: 10 Burpees 25m Walking Lunges 10 Snatches A: Over-the-bar burpees / front rack walking lunges / 30kg/50kg B: Burpees / walking lunges / 20kg/40kg C: Over-the-bar burpees / overhead walking lunges / 40kg/60kg Stretch Read more →

WOD 19 August 2013

Strength: Back Squat 5-5-5-5 And the very first WOD going down at CrossFit Red X is… 21-15-9 Deadlifts & Burpees A: 70kg/100kg over the bar burpees B: 35kg/60kg normal burpees C: 95kg/140kg over the bar burpees Mobility: Shoulder Rehab & Stretching Read more →