CrossFit Clearwater

CrossFit Clearwater Friday WOD

Run, Run, Run

3 rounds for Time

800 meter Run

2 min Rest

Score = Total time including rest

Crossfit Clearwater Thursday WOD

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
225/155 pound Power clean, 1 rep

Post time to comments.

CrossFit Clearwater Wednesday WOD

CrossFit Total

Back Squat 1rep max

Shoulder Press 1rep max

Deadlift 1rep max

CrossFit Clearwater Tuesday WOD

3 Flavors of Fran...U pick One

Fran

21,15,9

Thrusters

Pullups

Or

Dumbbell Fran

Same as above but with DBs

Or

Heavy Fran

15,12,9 reps

Thrusters 135/95

Weighted Pullups 40/30

CrossFit Clearwater Monday Wod

For Time

25 walking lunges

20 Pullups

50 Box Jumps 20"

20 Double Unders

25 Ring Dips

20 Knees to Elbows

30 KB Swings, 70/53#

30 Sit ups

20 Hang Squat Cleans Dumbbells 35/25#

25 Back extensions

30 Wall Balls 20/14#

3 Rope Climbs

CrossFit Clearwater Friday WOD

Helen

For Time

3 rounds

400 m run

21 kb swings  53/35#

12 pullups

CrossFit Clearwater Thursday WOD

"Tully"  Hero Wod

For Time:

400m run (modified for swim)

Dumbbell squat cleans 23 reps 40/35#

CrossFit Clearwater Wed WOD

Power Cleans

1,1,1,1,1  Reps

then

80% of max weight above for 5 reps on minute for 5 minutes

CrossFit Clearwater Tues WOD

For Time

Thrusters 135/95# 15 reps

200m Run

Thrusters 95/65#

400m Run

Thrusters 65/45#

800m Run

 

CrossFit Clearwater Monday WOD

Deadlift

5 sets of 3 reps

then

5 rounds

Deadlifts - 5 reps 275/195#

Burpees - 10 reps