CrossFit Heavy Lift

Warm up : Basic (run) Skill/Strength : 10 floor sweeper (l,r,center=1) 135# WOD : " I've fallen and can't get up" 3 roun...

Warm up : Basic (run) WOD : 7 rounds of: 10 power snatches 95# (from the ground to overhead) 10 walking lunges with barbell overhead 95# ...

Warm up : Basic (jumprope) Skill/Strength : 1 mile for time WOD : 8 min AMRAP: 200m duffle bag carry 50# 15 rusian kb swings 35# 20 rus...

Warm up : basic WOD : 3 rounds of 10 wall scales http://www.youtube.com/watch?v=Ot75cJvCO_A&feature=player_embedded 10 hanging clean...

Warm up : basic (run) Skill/Strength : L-sit for time (feet above hands) WOD : 30 push up -pass through - dips for time (use paralettes, r...

Warm up :basic Skill/Strenth : Ninja Standards http://www.tacomastrength.com/downloads/07152012-ninja-level-standards.pdf 3-5 movements f...

Warm up : basic (jumprope) WOD : run 200m 21 deadlifts @ 205#m/165#f run 200m 15 deadlifts @ 235#m/185#f run 200m 9 deadlifts @ 255#m...