Tuesday, June 29, 2010
WOD
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
Monday, June 28, 2010
Sunday, June 27, 2010
WOD
Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups
Check out the quick video tour of the future home of CrossFit Rota
http://www.youtube.com/watch?v=S1t1ohYLF9A
Deadlift, 5 reps
5 Ring handstand push-ups
Check out the quick video tour of the future home of CrossFit Rota
http://www.youtube.com/watch?v=S1t1ohYLF9A
Saturday, June 26, 2010
WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Thursday, June 24, 2010
Tuesday, June 22, 2010
Monday, June 21, 2010
1st WOD
Sunday, June 20, 2010
Saturday, June 19, 2010
Crossfit Rota
Coming Soon. We are currently training out of our houses. However, we have secured a location and are in the process of moving in.
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