Jerks

5 x 5 @70%

20 sec squat hold against wall between sets

– Then –

For Time:

10 Deadlift (225/155)

20 Wall Balls (20/14)

30 HRPU

40 Alt. Lunges

500m Row

60 KBS (24/16)

WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm 

The post WOD 5/17/13 appeared first on Trojan CrossFit.

Front Squat

5 x 5 @65%

5 strict pull-ups between sets

– then –

2 rounds for time:

20 air squats

20 v-ups

20 pull-ups

30 Russian twists (25lbs and lighter)

30-yard handstand walks

30 crunches

WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm

The post WOD 5/16/13 appeared first on Trojan CrossFit.

AMRAP in 16

1, 2, 3, 4, 5…

Man Makers (each dumbbell ¼ bodyweight)

200m Run

WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm

The post WOD 5/15/13 appeared first on Trojan CrossFit.

Push Jerk

5×5 @ 65% of 1RM

10 Jumping Squats between sets

– Then –

“The Unknown Time”

AMRAP in ???

8 Alt single-arm DB Snatches (40% of bodyweight)

8 Box Jumps (30/24)

WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm

The post WOD 5/14/13 appeared first on Trojan CrossFit.

warrior throwdown athletes!

Front Squat

5×5 @60% of 1RM

10 strict knee tucks in between each set

– Then –

For Time:

4 rounds for time:

10 Ring Dips

40 yd Shuttle Sprint in 10 yd increments

10 Ring Rows

20 Double-Unders

WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm

The post WOD 5/13/13 appeared first on Trojan CrossFit.

 ALL CLASSES CANCELED FOR THE DAY…

COME OUT TO WATCH:

COME OUT TO WATCH & SUPPORT YOUR FELLOW ATHLETES IN TROJAN’S FIRST INTRABOX FRIENDLY COMPETITION. THERE WILL BE TWO WOD’S & A FLOATER.

CHECK-IN FROM 9-9:30AM. WOD 1 STARTS AT 10AM.

The post THE WARRIOR THROWDOWN 5/11/13 appeared first on Trojan CrossFit.

Mobility Day (all movements are to be performed at low weight, emphasizing position and technique)

Pause Back Squat

5×5

Press Snatch Balance

5×5

Front rack single-leg step-ups (20 inch box)

3×10

Finish with

1000m Row

WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm

The post WOD 5/10/13 appeared first on Trojan CrossFit.

Snatch and Clean Technique

- then -

10-8-6-4-2

1-2-3-4-5

Ground to OH (95/65)

Bar Muscle-Ups (scaling is 3 chest-to-bar pull-ups per bar muscle-up)

WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm

The post WOD 5/9/13 appeared first on Trojan CrossFit.

Boston Strong

“Beantown”

3 rounds for time:

200m run

24 box jumps (24/20″)

8 Thrusters (95/65)

6 T2B

(courtesy of Rebekah Kim, runner-up in the NCAA Bracket Challenge)

WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm

The post WOD 5/8/13 appeared first on Trojan CrossFit.

Front Squat

5 @60%

3 @70%

3 x 2 @75%

- then -

“ANNIE”

50-40-30-20-10

Double-Unders

Sit-Ups

(this one’s for the leaderboard, folks!)

WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm

The post WOD 5/7/13 appeared first on Trojan CrossFit.