Mike Tyson
wod 12 . 17. 18 Mike Tyson 5 x 2:00 min rounds 3 hang power clean 6 push jerk 9 front squat max reps burpees in remaining time rest 1 min between rounds use a 155/105 barbell respectively score total burpees
December 2018
Hot Tamale
WOD 12 . 14 . 18 AMRAP 3 , 4 , 5 , 6 with 2 minute rest between each amrap. Run 400m 30 Wall Balls 20 Deadlifts 225 / 155 100 double unders Max calories row Score each AMRAP, 400 is 1 rep. And total reps over all 4 amraps.
Nate
WOD 12 . 13 . 18 Nate Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit
Super Man
WOD 12 . 12 . 18 A. Building over 5 sets : 3 rep Power clean + 1 Jerk B. Super Man 7 Rounds 7 Power clean 165 / 115 7 Box Jumps 30 / 24 Compare to 12 . 2 . 15
Lynne
WOD 12 . 11 . 18 “Lynne” 5 Rounds Max reps Bench press ( body weight for guys and 75% body weight for girls) Super set with max reps pull ups ( no butterfly , kipping ok ) Scale with band or ring row. Rest as needed. Score total bench reps and total pull ups.
Dog the bounty hunter
Wod 12 . 10 . 18 A. From the rack , building Each set overhead squat 3-3-3 front squat 2-2-2 back squat 1-1-1 B. “Dog the bounty hunter “ 5 rounds 7 front squats 155/115 2 man makers ( pushup -row-pushup – row- pushup- ground to overhead ) 250m run
Dog the bounty hunter Read More »
Super Trevor 55
WOD 12 . 7 . 18 Happy Birthday Trevor ! What a great member of CrossTown to share his Birthday with everyone! This Awesome Father , Husband, Realtor , Social Media influencer , and CrossFitter is just so passionate about everything he does ! Have a great Birthday , you are proof that age is
Seek and Destroy
WOD 12 . 6 . 18 Dunk Lady here today, there are spots available still if you want to know your body fat and lean muscle mass. ” Seek and Destroy ” Teams of 2 Row 2000m ( switching every 200m ) 80 HSPU Row 2000m ( switching every 200m ) 40 Bar muscle ups
Gymnastic Chipper Jerk Sandwhich
WOD 12 . 5 . 18 A. 4 sets 1 Power Clean + 3 Push Jerk Building B. Gymnastic Chipper Jerk Sandwich For time 10 Push Jerk 165 / 115 20 Toes to bar ( scale 20 hanging leg raises ) 30 Pistols ( scale band assisted or seated ) 40 Dubs ( scale 80
Gymnastic Chipper Jerk Sandwhich Read More »
Baseline
WOD 12 . 4 . 18 Here is the Fitness Challenge WOD – retest. Compare to 10 . 9 . 18 “Baseline” 3 Rounds for time 500m Row 400m Run 30 Heavy KBS 70 / 53
