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2015 June'S ARCHIVE

  • Tuesday 6/30/15

    By KB Vines | In WODS | on June 30, 2015

    Thomas Loupes impression of roadkill! Spot on! A) rotate a l-sit hold tabata style for 8 rounds (20 seconds on/10 off) B) 6x400m sprints each for time. Rest 3 minutes between each 400m run. If your time deviates 10 seconds or more it’s a 10 burpee penalty. Burpees are to be done after you finish […]

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  • Monday 6/29/15

    By KB Vines | In WODS | on June 28, 2015

    6/29/15 A)HBBS: take 90% of your 1rm+20lbs Warm-up: 1×8@45% 1×6@55% Working: 1×5@75% 1×3@85% 1xmax effort @95% B) 30 single arm overhead walking lunges w/kb (15 left/15right) 55/35rx 45/25 scaled 35/15 beginner 30 box jumps 30/24 rx 24/20 scaled 20/12 beginner 30 single arm overhead walking lunges w/kb (15 left/15right) 55/35rx 45/25 scaled 35/15 beginner 30 […]

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  • Friday 6/26/15

    By KB Vines | In WODS | on June 26, 2015

    A) Dead-lift: take 90% of your 1 rep max + 20 lbs Warm-up: 1×8@45% 1×6@55% Working: 1×3@70% 1×3@80% 1×3@max effort B) 5 minute AMRAP: 5 dips 5 chest to bar pull-ups rest 2 minutes 2 minute amrap: max effort body weight dead-lifts rest 2 minutes 5 minute AMRAP: 5 push-ups 5 pull-ups

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  • Thursday 6/25/15

    By KB Vines | In WODS | on June 25, 2015

    Teams of 3(reps must be split evenly) For time: 30 wall walks 90 v-ups(one partner is working, while other two hold plank) 30 parallete pass-throughs (must perform a dip and push-up at each position) 90 med-ball situps 20/14 rx 18/12 intermediate 16/10 beginner (one partner is working, while other two hold side-bridge) 30 turkish get-ups […]

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  • Wednesday 6/24/15

    By KB Vines | In WODS | on June 24, 2015

    Nobody is left behind at crossfit 171. Kudos to Mr Sean Simon for finishing today’s wod with the help of Thomas, Broc, and James. A) Bench-press: take 90% of your 1 rep max + 15 lbs Warm-up: 1×8@45% 1×6@55% Working: 1×3@70% 1×3@80% 1×3@max effort B) “Nancy” 5 rounds for time: 400m run 15 over-head squats […]

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  • Tuesday 6/23/15

    By KB Vines | In WODS | on June 23, 2015

    5 rounds each for time(as fast as possible) : 100m sprint 15 kbs 55/35 rx 45/25 intermediate 35/15 beginner 20 sit-ups 25 double-unders Rest 1:1

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  • Monday 6/22/15

    By KB Vines | In WODS | on June 22, 2015

    A) HBBS: take 90% of your 1 rep max + 20 lbs Warm-up: 1×8@45% 1×6@55% Working: 1×3@70% 1×3@80% 1×3@max effort B) 15-12-9 Front Squats@50% of your 1 rep max Hand-stand push ups

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  • Friday 6/19/15

    By KB Vines | In WODS | on June 19, 2015

    A) deadlift : take 90% of your 1rm + 20lbs Warmup: 1×8@45% 1×6@55% Working: 1×5@65%. 1×5@75% 1×5@85% B) 12 min amrap: 200m run 20 kb sumo dead-lift high pulls 70/55 rx 55/35 scaled 35/15 beginner 10 toes to bar

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  • Thursday 6/18/15

    By KB Vines | In WODS | on June 18, 2015

    A) complete the following relay style: 10 rounds of: 10 overhead squats 135/95rx 115/75 scaled 75/45 beginner 35 double unders or 105 single unders One partner works while the other rests. A full round must be completed before partner b can begin.

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  • Wednesday 6/18/15

    By KB Vines | In WODS | on June 16, 2015

    A) bench press: take 90% of your 1rm + 15lbs Warmup: 1×8@45% 1×6@55% Working: 1×5@65%. 1×5@75% 1×5@85% B) 21-15-9 Burpees Sit-ups Air squats Push-ups

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