+1 (802) 448-3768 info@crossfittt.com 1879 Williston Rd, South Burlington, VT 05403

PERFORMANCE W.O.D. – 11/6/13: “Strong Mover”

A1. 5 x 5 Back Squat @ 80%

B1. 5 x 5 Power Clean @ 80%

C1. 5 rounds of the Following:
– 10 Weighted Push-Ups (45/25)
– AMRAP HR Push-Ups in :30
Perform with partner. Rest while partner works. TABATA Push-Ups

D1. TABATA Hollow-Rock Holds

COOKIE:
– 2 x :30 Airdyne Sprints

– MoM Work

  • 5 x :07 Reverse Tuck Lever Holds. Alternate with :20 Narrow-Grip Chin-Up hold.

PERFORMANCE W.O.D. – 10/31/13: “Ortiz for President”

A1. 4 x 5 Deadlift @ 85%. Add 5 lbs from prior session.

B1. “Ortiz for President”

  • 25 Push-Ups
  • 25 Butterfly Ab-Mat Sit-Ups
  • 15 Walking Lunges
  • 20 Push-Ups
  • 20 Butterfly Ab-Mat Sit-Ups
  • 15 Walking Lunges
  • 15 Push-Ups
  • 15 Butterfly Ab-Mat Sit-Ups
  • 15 Walking Lunges
  • 10 Push-Ups
  • 10 Butterfly Ab-Mat Sit-Ups
  • 15 Walking Lunges
  • 5 Push-Ups
  • 5 Butterfly Ab-Mat Sit-Ups
  • 15 Walking Lunges

C1. 4 x :20 Narrow-Grip Isometric Chin-up Hold, w/ :40 rest.