CrossFit Paducah

Wednesday September 14th

crossfitpaducah — Wed, 14 Sep 2011 13:22:37 +0000

15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post time to comments.

Tuesday September 13th

crossfitpaducah — Tue, 13 Sep 2011 12:52:56 +0000

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Monday September 12th

crossfitpaducah — Mon, 12 Sep 2011 12:04:04 +0000

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

or 9/11 throwdown WOD:

“9/11 Throwdown”

2001 m Row

11 Box Jumps (36/24)

11 Thrusters (125/85)

11 Burpee to Chest 2 Bar Pull-ups

11 Power Cleans (175/120)

11 HSPU

11 KB Swings (70/53)

11 Toes 2 Bar

11 Deadlift (170/120)

11 Push Jerk (110/75)

2001 m Row

Friday September 9th

crossfitpaducah — Fri, 09 Sep 2011 14:32:35 +0000

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Thursday September 8th

crossfitpaducah — Thu, 08 Sep 2011 12:38:31 +0000

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Tuesday September 6th

crossfitpaducah — Tue, 06 Sep 2011 12:29:20 +0000

Thruster 3-3-3-3-3-3-3

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Wednesday August 31st

crossfitpaducah — Wed, 31 Aug 2011 13:18:16 +0000

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Thursday August 25th

crossfitpaducah — Thu, 25 Aug 2011 15:13:33 +0000

“Nancy“

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

FRIDAY AUGUST 19TH

crossfitpaducah — Fri, 19 Aug 2011 14:15:44 +0000

“Isabel“

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Wednesday August 17th

crossfitpaducah — Wed, 17 Aug 2011 13:58:00 +0000

“Bradley“

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds