CrossFit 813 http://crossfit813.com Forging Elite Fitness Wed, 19 Jun 2013 12:22:39 +0000 en-US hourly 1 http://wordpress.org/?v=3.5 June 18, 2013 http://crossfit813.com/?p=496 http://crossfit813.com/?p=496#comments Wed, 19 Jun 2013 12:22:39 +0000 admin http://crossfit813.com/?p=496 SWOD- 1 RM Snatch

WOD- Once through for time:
200 M Run
8 Power Cleans (185/110)
200 M Run
8 Hang Power Cleans
200 M Run
8 Hang Squat Cleans

]]> http://crossfit813.com/?feed=rss2&p=496 0 June 17, 2013 http://crossfit813.com/?p=494 http://crossfit813.com/?p=494#comments Tue, 18 Jun 2013 20:57:47 +0000 admin http://crossfit813.com/?p=494 SWOD- 5 x 5 Back Squats (ME)

WOD- 12 Minute AMRAP of:
3 x Burpee Box Jumps (24/20)
5 x HSPU
7 x T2B

]]> http://crossfit813.com/?feed=rss2&p=494 0 June 15, 2013 http://crossfit813.com/?p=491 http://crossfit813.com/?p=491#comments Mon, 17 Jun 2013 22:06:19 +0000 admin http://crossfit813.com/?p=491 WOD- In teams of 2 complete 3 rounds of the following:
1 Minute Wall Balls (20/14)
1 Minute Rest
1 Minute Push Ups
1 Minute Rest
1 Minute Box Jumps (24/20)
1 Minute Rest
1 Minute Push Press (75/55)
1 Minute Rest
1 Minute Ab Mat Sit Ups
1 Minute Rest
* while 1 partner is working the other is resting and then they switch
* record total reps completed

]]> http://crossfit813.com/?feed=rss2&p=491 0 June 14, 2013 http://crossfit813.com/?p=489 http://crossfit813.com/?p=489#comments Mon, 17 Jun 2013 22:01:46 +0000 admin http://crossfit813.com/?p=489 SWOD- 1 Press + 1 Push Press + 1 Push Jerk
1 @ 65% of 1 RM Press
1 @ 70%
1 @ 75%
1 @ 80%

WOD- 5 Rounds for time of:
6 x Deadlifts (165/105)
7 x GTO
8 x Front Squats

]]> http://crossfit813.com/?feed=rss2&p=489 0 June 13, 2013 http://crossfit813.com/?p=487 http://crossfit813.com/?p=487#comments Mon, 17 Jun 2013 21:59:38 +0000 admin http://crossfit813.com/?p=487 SWOD- 10 x 2 Deadlift @ 55% of 1 RM

WOD- 3 Rounds for time of:
100 x Double Unders
30 x Ab Mat Sit Ups
15 x HSPU
* rest 2 Minutes b/t rounds
* record total time including rest

]]> http://crossfit813.com/?feed=rss2&p=487 0 June 12, 2013 http://crossfit813.com/?p=485 http://crossfit813.com/?p=485#comments Mon, 17 Jun 2013 21:58:11 +0000 admin http://crossfit813.com/?p=485 SWOD- 3 Position Snatch
1 x 1 @ 60%
1 x 1 @ 65%
1 x 1 @ 70%
1 x 3 @ 75%

WOD- 3 Rounds for time of:
15 x Squat Cleans (95/65)
25 x Pull Ups
800 M Run

]]> http://crossfit813.com/?feed=rss2&p=485 0 June 11, 2013 http://crossfit813.com/?p=482 http://crossfit813.com/?p=482#comments Mon, 17 Jun 2013 21:56:35 +0000 admin http://crossfit813.com/?p=482 SWOD- 6 x 3 Press (ME)

WOD- 12 Minute AMRAP  of:
1 Arm Alternating KB Snatch (53/35)
T2B
*increasing by 2 each set- 2,4,6,8,10,12……

]]> http://crossfit813.com/?feed=rss2&p=482 0 June 10, 2013 http://crossfit813.com/?p=478 http://crossfit813.com/?p=478#comments Tue, 11 Jun 2013 13:50:31 +0000 admin http://crossfit813.com/?p=478 SWOD- 1 RM Clean

WOD- Part 1- Not For Time
4 Rounds
5 x Strict Chin Ups
5 x Ring Dips or Push Ups
10 x KB Walking Lunges

Part 2: 1 Mile Run for Time

]]> http://crossfit813.com/?feed=rss2&p=478 0 June 8, 2013 http://crossfit813.com/?p=475 http://crossfit813.com/?p=475#comments Sat, 08 Jun 2013 15:21:00 +0000 admin http://crossfit813.com/?p=475 WOD- Air Force WOD
In Teams of 2, one person working at a time, complete the following:
40 x Thrusters (95/65)
40 x SDHP
40 x Push Jerks
40 x OHS
40 x Front Squats
*at the beginning of each minute every athlete must do 4 burpees

]]> http://crossfit813.com/?feed=rss2&p=475 0 June 7, 2013 http://crossfit813.com/?p=473 http://crossfit813.com/?p=473#comments Sat, 08 Jun 2013 15:19:29 +0000 admin http://crossfit813.com/?p=473 SWOD- 12 Sets of 1 Snatch + 1 OHS @ 55% of 1 RM OHS

WOD- 12 Minute AMRAP
6 x HSPU
9 x Ring Dips
12 x T2B

]]> http://crossfit813.com/?feed=rss2&p=473 0