CrossFit Cornerstone » WOD

Friday 12.20.13

FrankWray — Fri, 20 Dec 2013 09:45:23 +0000

Warmup: 15′s Strength: FSQ 5×3 e3m Wod: 3rft 10 min cap 30 hrpu 30 pull-ups 10 min sq hold

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Thursday 12.19.13

Jen Osborn — Thu, 19 Dec 2013 09:59:57 +0000

Warmup: 150du or 5min practice 3x 10 burpees 20 alt lunges Strength/wod 20 min amrap DL CL FSQ J RX: 185/120 S1: 155/105 S2: 115/75 15 wall climbs on own

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Wednesday 12.18.13

FrankWray — Wed, 18 Dec 2013 09:47:48 +0000

Warmup: 15′s + 15′s planks Strength: bsq 5×3 e3m Wods: 1000m row Then… 30 HCL RX: 185/120 S1: 155/105 S2: 115/75

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Tuesday 12.17.13

Jen Osborn — Tue, 17 Dec 2013 09:57:42 +0000

Warmup: 150 du or 5min practice + 3x 10 sq 10 push-up Strength: DL 5×3 e3m Wods: 10 min amrap 3 SN 9 box jumps RX: 135/95 24/20 S1: 115/75 S2: 95/65 …no rebounding !

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Monday 12.16.13

FrankWray — Mon, 16 Dec 2013 09:51:13 +0000

Warmup: 15,s Strength: OHS 5×3 e3m Wods: 7min amrap burpees Rest 1 min 2 min amrap pull-up Score (ex): Sarah 85-25

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Saturday 12.14.13

Jen Osborn — Sat, 14 Dec 2013 13:14:02 +0000

“BIG COUNTRY “ A memorial WOD for the gentle giant ZAC RICHARD: Always be kind …always smile …and most importantly always live your life as if it were your last! Thank you Zac for leaving such an impact on us all! 25 PSN 25 WALLBALLS @ 20/14 ALL TO 10 FEET 25 S2OH 25 WALLBALLS [...]

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Friday 12.13.13

FrankWray — Fri, 13 Dec 2013 09:44:07 +0000

Warmup: 150 du or 5mins practice then 30 passthroughs 30 OHS WOD: OTMx 20 Push jerk Split jerk Hap Strength: BSQ: 5×5 e3m (20mins)

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Thursday 12.12.13

Jen Osborn — Thu, 12 Dec 2013 09:51:54 +0000

Warmup: 10 min TGU + WM + AB Strength: PP 5×5 e3m (20mins) Wod: 10 min cap 3rft 15 HPCL 15 burpees RX: 135/95 S1: 115/75 S2: 95/65

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Wednesday 12.11.13

FrankWray — Wed, 11 Dec 2013 09:45:42 +0000

Warmup: normal 15′s but make jumping squat a higher jump at top Strength: DL 5×5 e3m (20mins) Wod: 5x for completion 10 dips 10 high box jumps (NO rebounding) @30/24 or higher if possible. 3 mu or 5 strict CTB

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Tuesday 12.10.13

Jen Osborn — Tue, 10 Dec 2013 10:04:49 +0000

Warmup: 500m row then 30 passthrough 30 ohs Strength: OHS 5×5 e3m (20mins) Wod: 20 min cap 50 pull-ups 50 American swing @53/35 50 du 50 OHS @95/65

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