CrossFit Chesapeake, VA - CrossFit, Olympic Lifting Gym, Personal Training, Strength & Conditioning

WOD Fri. 1-27-12

Core Work- 4 Rounds
1min Plank Holds
1min Rest
--------------------
6 Rounds For Time
5 KB Shoulder To Overhead (Left Arm) 55/35#
5 KB Shoulder To Overhead (Right Arm) 55/35#
10 Goblet Squats55/35#
20 Double-Unders

Olympic Lifting WOD

Snatch
7x1 @ 85%

Clean And Jerk
5x1 @ 85%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

Posted by CrossFit Chesapeake at January 26, 2012 9:00 PM | Add Comment

WOD Thur. 1-26-12

Back Squat
5x5
--------------------
For Time
40 Release Push-Ups
35 Calories On Row
30 Wall Ball 20/15#
25 Box Jumps 24/20in
20 Release Push-Ups
15 Power Cleans 155/105#
10 Jerks 155/105#
5 Front Squats 155/105#

Olympic Lifting WOD

Snatch
12x1 @ 75%

Clean And Jerk
8x1 @ 75%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

Posted by CrossFit Chesapeake at January 25, 2012 10:09 PM | Add Comment

WOD Wed. 1-25-12

AMRAP in 16mins
15 Burpees
30 Sit-Ups

Olympic Lifting WOD

Snatch
7x1 @ 85%

Clean And Jerk
5x1 @ 85%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

Posted by CrossFit Chesapeake at January 24, 2012 10:06 PM | Add Comment

WOD Tues 1-24-12

Overhead Press
5x8
--------------------
For Time
800m Run
10 Deadlifts 185/125#
600m Run
10 Deadlifts 185/125#
400m Run
10 Deadlifts 185/125#
200m Run
10 Deadlifts 185/125#

Olympic Lifting WOD

Snatch
10x1 @ 80%

Clean And Jerk
7x1 @ 80%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

Posted by CrossFit Chesapeake at January 23, 2012 9:59 PM | Add Comment

WOD Tues 1-24-12

Overhead Press
5x8
--------------------
For Time
800m Run
10 Deadlifts 185/125#
600m Run
10 Deadlifts 185/125#
400m Run
10 Deadlifts 185/125#
200m Run
10 Deadlifts 185/125#

Olympic Lifting WOD

Snatch
10x1 @ 80%

Clean And Jerk
7x1 @ 80%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

Posted by CrossFit Chesapeake at January 23, 2012 9:00 PM | Add Comment

WOD Mon. 1-23-12

Overhead Squat
5x8
--------------------
AMRAP in 9mins
9 Thrusters 95/65#
7 Toes To Bar

Olympic Lifting WOD

Snatch
7x1 @ 85%

Clean And Jerk
5x1 @ 85%

Front Squat
8-6-4-2-2-2

Get It DONE!!!

Posted by CrossFit Chesapeake at January 22, 2012 9:21 PM | Add Comment

WOD Fri. 1-20-12

4 Rounds For Reps
60sec On/20sec Off
Row For Calories
Ball Slams
Plate Lunges 45/25#
Sit-Ups

Olympic Lifting WOD

Overhead Squats
5x5

Snatch
12x1 @ 80%

Clean And Jerk
8x1 @ 80%

Get It DONE!!!

Posted by CrossFit Chesapeake at January 19, 2012 10:13 PM | Add Comment

WOD Thur. 1-19-12

Overhead Press
5x5
--------------------
For Time
15 Front Squats 115/75#
21 Pull-Ups
200m Run
12 Front Squats 115/75#
15 Pull-Ups
200m Run
9 Front Squats 115/75#
9 Pull-Ups
200m Run

Olympic Lifting WOD

Snatch Pulls
5x2 @ 80%

Snatch
10x1 @ 75%

Clean Pulls
5x2 @ 80%

Clean And Jerk
6x1 @ 75%

Get It DONE!!!

Posted by CrossFit Chesapeake at January 19, 2012 7:56 AM | Add Comment

WOD Wed. 1-18-12

Core Work- 3 Rounds
24 Alt JackKnives
24 Spider Walks
--------------------
AMRAP in 10min
10 Hang Power Snatches 75/45#
10 Wall Ball 20/14#

Olympic Lifting WOD

Back Squat
5x5

Overhead Press
5x10

Get It DONE!!!

Posted by CrossFit Chesapeake at January 17, 2012 10:00 PM | Add Comment

WOD Tues. 1-17-12

Push Press
5x5
--------------------
3 Rounds For Time
20 Knees To Elbows
30 Goblet Squats 55/35#
30 Push-Ups

Olympic Lifting WOD

Snatch
10x2 @ 75%

Clean And Jerk
7x2 @ 75%

Get It DONE!!!

Posted by CrossFit Chesapeake at January 16, 2012 10:28 PM | Add Comment

Main Navigation

WOD Fri. 1-27-12

WOD Thur. 1-26-12

WOD Wed. 1-25-12

WOD Tues 1-24-12

WOD Tues 1-24-12

WOD Mon. 1-23-12

WOD Fri. 1-20-12

WOD Thur. 1-19-12

WOD Wed. 1-18-12

WOD Tues. 1-17-12

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