CrossFit Clearwater

Crossfit Clearwater Friday WOD

Three rounds for time of:

135/95 pound Squat clean, 10 reps
20 Box jump, 24"/20" box

Post time to comments.

CrossFit Clearwater Monday WOD

for time

run 5k

cash out

1min - max reps ghd situps

1min - max reps back xtension

CrossFit Clearwater Saturday WOD

Run 400m

10 snatches   115/75#

Run 400m

20 thrusters  115/75#

Run 400m

30 cleans 115/75#

Run 400m

40 deadlifts 115/75#

CrossFit Clearwater Friday WOD

For time

3 rounds

100m walking lunges

20m handstand walks

50 kb swings 35/25#

CrossFit Clearwater Thursday Wod

Back Squat

5,5,5,5,5

then

Backsquat 30 reps for time w/50% of heaviest set above

then

2 min amrap Air squats

CrossFit Clearwater Wednesday WOD

Fight Gone Bad!!

 

Three rounds

1 minute - Row (calories)

1 minute - Pushpress 75/53#

1 minute - Wallball 20/14#

1 minute - Box jump 20 inches

1 minute - Sumo DL High Pull 75/53#

1 minute - rest

Each rep/calories counts as a point.  Total points after three rounds to get score

CrossFit Clearwater Tuesday WOD

For Time

7 rounds

3 forward rolls

5 wall climbsl

7 toes 2 bar

9 box jumps 30/26"

CrossFit Clearwater Monday Wod

Shoulder Press

3,3,3,3,3

Barbell Complex

3,3,3,3,

Shoulder Press, Push Press, Push Jerk, Split Jerk

CrossFit Clearwater Saturday WOD

For time

21,15,9 reps

2 for 1 wallballs 20/14#

wallball anchored situps 20/14#

then

Sprint work (relay races)

CrossFit Clearwater Friday WOD

The Dave almost (forgot a couple reps and made the swing too light)

400m run

10 clean and jerks 145/100#

400m run

15 cleans

400m run

20 kb swings 53/35#

400m run

30 1arm kb snatches 53/35#