CrossFit Will County » WOD http://www.crossfitwillcounty.biz Not for the faint of heart… Wed, 22 Feb 2012 21:00:28 +0000 en hourly 1 WOD 120222 http://www.crossfitwillcounty.biz/2012/02/22/wod-120222/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.crossfitwillcounty.biz/2012/02/22/wod-120222/#comments Wed, 22 Feb 2012 13:54:50 +0000 johnedmondson http://willcounty.sitesasrx.com/?p=1307 Bench press 5-3-1+(70-80-90% of 1RM)

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Climb the ladder (8:00):

3 Box jumps 24/20″ (full foot)

3 American kettlebell swings 53/35#

6 Box jumps

6 American kettlebell swings

9-9, 12-12, 15-15…etc

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Cash out: 30 Reverse V-ups

]]> http://www.crossfitwillcounty.biz/2012/02/22/wod-120222/feed/ 0 WOD 120221 http://www.crossfitwillcounty.biz/2012/02/21/wod-120221/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.crossfitwillcounty.biz/2012/02/21/wod-120221/#comments Tue, 21 Feb 2012 14:00:19 +0000 johnedmondson http://willcounty.sitesasrx.com/?p=1304 Standing press 1RM

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5 Rounds for time:

10 DB push jerks 45/25#

10 Pistols (5/5)

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Cash out: Accumulate 1:00 in L-sit

]]> http://www.crossfitwillcounty.biz/2012/02/21/wod-120221/feed/ 0 WOD 120220 http://www.crossfitwillcounty.biz/2012/02/20/wod-120220/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.crossfitwillcounty.biz/2012/02/20/wod-120220/#comments Mon, 20 Feb 2012 18:41:43 +0000 johnedmondson http://willcounty.sitesasrx.com/?p=1295 Back squat 5-3-1+(70-80-90% of 1RM)

*Perform 3 box jumps (mid-thigh) immediately prior to each work set

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Complete as many rounds as possible in 10 minutes:

8 Deadlifts 185/115#

10 Pushups (hr)

12 Walking lunges

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Cash out: Hollow rock x50

]]> http://www.crossfitwillcounty.biz/2012/02/20/wod-120220/feed/ 0 WOD 120217 http://www.crossfitwillcounty.biz/2012/02/17/wod-120217/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.crossfitwillcounty.biz/2012/02/17/wod-120217/#comments Fri, 17 Feb 2012 14:54:52 +0000 johnedmondson http://willcounty.sitesasrx.com/?p=1287 Bench press 3-3-3+ (65-75-85% of 1RM)

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21-15-9 for time:

Sumo DL highpull 95/65#

Box jump 24/20″ (full foot on the box)

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Cash out: Diamond pushup 3×8-10

]]> http://www.crossfitwillcounty.biz/2012/02/17/wod-120217/feed/ 0 WOD 120214 http://www.crossfitwillcounty.biz/2012/02/14/wod-120214/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.crossfitwillcounty.biz/2012/02/14/wod-120214/#comments Tue, 14 Feb 2012 06:30:13 +0000 johnedmondson http://willcounty.sitesasrx.com/?p=1283 5 Rounds for quality:

3 Dragonflags

2 (Rope climb from supine, 5 rows on rope, rope climb from supine)

Wheelbarrow, 1 length

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“Erica’s Belated B-day WOD”

6 Rounds for time:

6 Push jerks 135/95#

12 Dumbell snatches 45/25#

18 Skiers

]]> http://www.crossfitwillcounty.biz/2012/02/14/wod-120214/feed/ 0 WOD 120213 http://www.crossfitwillcounty.biz/2012/02/13/wod-120213/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.crossfitwillcounty.biz/2012/02/13/wod-120213/#comments Mon, 13 Feb 2012 14:00:57 +0000 johnedmondson http://willcounty.sitesasrx.com/?p=1277 Deadlift 5-5-5+ (60-70-80% of 1RM)

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Complete as many reps as possible in 8 minutes:

3 Power cleans 155/105#

5 Handstand pushups

7 Toes-2-bar

*Score=total reps x PC weight (#)

]]> http://www.crossfitwillcounty.biz/2012/02/13/wod-120213/feed/ 0 WOD 120210 http://www.crossfitwillcounty.biz/2012/02/10/wod-120210/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.crossfitwillcounty.biz/2012/02/10/wod-120210/#comments Fri, 10 Feb 2012 14:08:52 +0000 johnedmondson http://willcounty.sitesasrx.com/?p=1273 4 Rounds for quality:

:30 Handstand hold, chest to wall, shoulders open

7 Pushups, hollow chest, shoulders forward, external rotation

3 Dragonflags, lead with heels

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10-8-6 for time:

1-Arm DB thruster (each arm)

Weighted pullup

*Choose your own weights

**Score by time (s) divided by total weight (#)

***Do NOT drop DBs

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Cash out: Accumulate 1:00 in L-sit

]]> http://www.crossfitwillcounty.biz/2012/02/10/wod-120210/feed/ 0 WOD 120208 http://www.crossfitwillcounty.biz/2012/02/08/wod-120208/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.crossfitwillcounty.biz/2012/02/08/wod-120208/#comments Wed, 08 Feb 2012 13:51:04 +0000 johnedmondson http://willcounty.sitesasrx.com/?p=1264 Box squat 10×2 on the 1:00 (50% of 1RM)

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5 Rounds for time:

7 Front squats 135/95#

14 Skiers

7 Ring dips

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Cash out: Back extension x50

]]> http://www.crossfitwillcounty.biz/2012/02/08/wod-120208/feed/ 0 WOD 120206 http://www.crossfitwillcounty.biz/2012/02/06/wod-120206/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.crossfitwillcounty.biz/2012/02/06/wod-120206/#comments Mon, 06 Feb 2012 14:03:30 +0000 johnedmondson http://willcounty.sitesasrx.com/?p=1258 Back squat 5-5-5+ (60-70-80% of 1RM)

*Perform 3 box jumps (mid-thigh) between work sets

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Complete as many rounds as possible in 8 minutes:

5 Deadlifts 225/155#

15 Squats

5 Handstand pushups

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Cash out: Hollow rock x50

]]> http://www.crossfitwillcounty.biz/2012/02/06/wod-120206/feed/ 0 WOD 120203 http://www.crossfitwillcounty.biz/2012/02/03/wod-120203/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.crossfitwillcounty.biz/2012/02/03/wod-120203/#comments Fri, 03 Feb 2012 07:18:52 +0000 johnedmondson http://willcounty.sitesasrx.com/?p=1250 Back squat.  Warm up thoroughly, then complete 1 set of 15 @50% of 1RM

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21-15-9 for time:

Power clean 135/95#

Ring pushup

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Dragonflag 3×3

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