WOD Blog

Monday 7.24.17


CrossFit North Pasadena – CrossFit

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Goal Time- 4′

Strength/Skill

Metcon (No Measure)

3 Super Sets of:

6x Strict PU

10x WB (20/14)


Saturday 7.22.17

CrossFit North Pasadena – CrossFit

Metcon

Metcon (Time)

“The Flash”

4 Rounds

7x PC (135/95)(185/130)

25x DU

8x Dip

*Goal Time- 13′


DC Comic Hero #6 – The Flash

Friday 7.21.17


CrossFit North Pasadena – CrossFit


Free Choice Friday

Thursday 7.20.17


CrossFit North Pasadena – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Catwoman”

AMRAP- 15′

Increasing ladder by 3x reps

3x DL (225/155)

3x HR Push Up

3x WB (20/14)


DC Comic Hero #7 – Catwoman

Wednesday 7.19.17


CrossFit North Pasadena – CrossFit

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Goal Time- 15′


Tuesday 7.18.17

CrossFit North Pasadena – CrossFit

Metcon

Metcon (Time)

“Shazam”

For Time:

50x PU

30x BJ (24/20)

10x Wall Walk (Rx+ 40′ HS Walk)

30x BJ

50x PU

*Goal Time- 16′


DC Comic Hero #8 – Shazam

Monday 7.17.17


CrossFit North Pasadena – CrossFit

Weightlifting

Snatch Pull + Snatch (2+1)

*15′ to work up to a heavy complex of 2+1

Metcon

Metcon (3 Rounds for reps)

“Aquaman”

TABATA of:

DB/KB Snatch (53/35)

HR Push Up

Cal Row

*1′ rest between stations


DC Hero #9 – Aquaman

Saturday 7.15.17

CrossFit North Pasadena – CrossFit

Weightlifting

Snatch (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Green Arrow”

AMRAP- 10′

4x Power Snatch (.7 of part A)

16x WB-OH-Lunge (20/14)


DC Hero #10 – Green Arrow

Friday 7.14.17


CrossFit North Pasadena – CrossFit


Free Choice Friday

Thursday 7.13.17


CrossFit North Pasadena – CrossFit

Weightlifting

Deadlift (3×4 @ .8 Across)

Metcon

Metcon (3 Rounds for reps)

“Swamp Thing”

3 Sets

AMRAP- 3′ / REST- 2′

12x Pistol (alt)

8x OHS (95/65)


DC Hero #11 – Swamp Thing

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