WOD Blog

Wednesday 11.22.17


CrossFit North Pasadena – CrossFit

Metcon

30 Cal Bike (Time)

For Time:

30x Cal Bike

Metcon

Hang Snatch + Snatch

E90″OM- 15′

*Ascending weights

Tuesday 11.21.17


CrossFit North Pasadena – CrossFit

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*Goal Time- 7′

Monday 11.20.17

CrossFit North Pasadena – CrossFit

Metcon

Metcon (6 Rounds for reps)

6 Sets

AMRAP- 3′ / REST- 2′

6x WB (20/14)

12x Burpee

6x PU

Saturday 11.18.17


CrossFit North Pasadena – CrossFit

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
*Goal Time- 35′

**CAP Time- 45′

Friday 11.17.17


CrossFit North Pasadena – CrossFit


Free Choice Friday! Choose your own WOD today!

Thursday 11.16.17


CrossFit North Pasadena – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP- 9′

Increasing ladder of 3x:

DL (225/155)

BJ (24/20)

Wednesday 11.15.17

CrossFit North Pasadena – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Corina’s Birthday WOD!”

AMRAP- 27′

Buy In- 1k Run

27′ HS Walk

11x Clean (115/75)

15x PU / 3x B-MU

90x DU

Metcon (AMRAP – Rounds and Reps)

“Corina’s Birthday WOD!”

AMRAP- 27′

Buy In- 1k Run

27′ HS Walk

11x Clean (115/75)

15x PU / 3x B-MU

90x DU


Happiest of birthdays to the most amazing person I know, Corina Dawn Powell!

Tuesday 11.14.17


CrossFit North Pasadena – CrossFit

Strength/Skill

Shoulder Press (5×3 @ .8 Across)

Metcon

Metcon (Time)

5 Rounds

12x KBS (53/35)

10x Dip

8x Cal Row

*Goal Time- 15′

Monday 11.13.15


CrossFit North Pasadena – CrossFit

Metcon

Interval Bike (Inverse TABATA) (Calories)

Preset on Assault Bike

8 Sets

AMRAP- 10″ / REST- 20″

Max Cal Bike

Metcon

Metcon (4 Rounds for reps)

4 Sets

AMRAP- 3′ / REST- 2′

5x CJ (155/105)

10x CTB PU

Saturday 11.11.17


CrossFit North Pasadena – CrossFit

Metcon

Metcon (Time)

w/a partner:

6x 200m Run

4x 15 WB (20/14)

4x 15 BJ (24/20)

4x 15 OHS (115/75)

*Athletes will rotate every 15 reps

**Goal Time- 18′

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