WOD Archive

Jul30

Thursday, 08/01/13 - CrossFit i1uvit W.O.D.

W.O.D.IMG_1097

AFAP (As Fast As Possible)
- Run 1 mile
rest 2 minutes
- Row 2k
Jul29

Wednesday, 07/31/13 - CrossFit i1uvit W.O.D.

Power Clean Training 2-2-2-2-2-2-2

W.O.D.

5 rounds - 5 power cleans 115/205 - 10 burpees
Jul28

Tuesday, 07/30/13 - CrossFit i1uvit W.O.D.

Front Squat Strength

12 min to find 1rm front squat

W.O.D.

8 minute AMRAP
-  8 thrusters (65/95) - 18 pull-ups - 28 Double-unders
Jul27

Monday, 07/29/13 - CrossFit i1uvit W.O.D.

3-Person Team W.O.D.

4 Rounds for time. ( move forward when teammate in front of imagesyou is finished with  movement )
1. 20 meter lateral plank walk (10 m to the left/10 m to the right)
2. 21 KB Swing 35/53
3. 200 meter sandbag run
Jul25

Friday 07/26/13 - CrossFit i1uvit W.O.D.

5x3 Hang Snatch 5, 5, 3, 3, 2, 1 Squat Snatch W.O.D. - 12 min AMRAP - 10 KB Snatch R/L ( 10 each ) - 15 T2B
Jul24

Thursday, 07/25/13 - CrossFit i1uvit W.O.D.

"Barbara" 5 rounds (for time) - 20 pull-ups - 30 push-ups - 40 sit-ups - 50 air squats
Jul23

Wednesday, 07/24/13 - CrossFit i1uvit W.O.D.

Find 1 rep max Thrustermedicine balls W.O.D. "Buy- in" 400 meter med-ball run Then 21-15-9 - Thrusters (75lbs / 115lbs) - Burpees "Buy-out" 400 meter med-ball run
Jul22

Tuesday, 07/23/13 - CrossFit i1uvit W.O.D.

STRENGTH Deadlift - 12, 10, 8, 6, 4, 2, 1, 1, 1 SKILL WORK - Muscle-ups OR rope climb work - 3x15 GHD sit-ups - 3x15 GHD hip ups W.O.D. - 5 minutes max Double-unders - Rest 1 minute - 500 meter row for time
Jul21

Monday, 07/22/13 - CrossFit i1uvit W.O.D.

W.O.D. 5 min AMRAP - 400 m run - Max rep pistols @ 3 min mark - 200 m run - Max rep pistols ( until 5 min is up ) Rest 2 min Repeat same 5 min AMRAP with: - Ring dip - Wall ball (14/20) - HSPU
Jul18

Friday, 07/10/13 - CrossFit i1uvit W.O.D.

STRENGTH

Snatch 2-2-2-2-2 @ 90% of 1rm
 

W.O.D.

11 min AMRAP "Triplet ladder"
- 3 Power snatch (95/135) - 3 T2B - 3 Box jump (24" / 30") - 6 - 6 - 6 - 9 - 9 - 9 - 12 and so on
Jul17

Thursday, 07/18/13 - CrossFit i1uvit W.O.D.

3 person team W.O.D.

16 min AMRAP 1- 300 m row 2- 200 m sand bag run 3- 100 m farmers walk
Note: Team members cannot rotate & start next movement until all teammates are done with theirs each round.
Jul16

Wednesday, 07/17/13 - CrossFit i1uvit W.O.D.

STRENGTH

5x3 tng power clean

W.O.D.

"Angie" (AFAP = as fast as possible) - 100 pull ups - 100 push ups - 100 sit ups - 100 squats
Jul15

Tuesday, 07/16/13 - CrossFit i1uvit W.O.D.

15 min AMRAP

800 meter run "buy-in - 15 burpees - 15 KB swings (35/53) optional (53/70)
Jul14

Monday, 07/15/13 - CrossFit i1uvit W.O.D.

FOR TIME

- 40 back squat 95/135 - 30 pull up - 20 shoulder to overhead 95/135 - 40 front squat 55/85 - 30 pull up - 20 shoulder to overhead 55/85 - 40 overhead squat 35/65 - 30 pull up - 20 shoulder to overhead 35/65
Jul10

CrossFit i1uvit W.O.D. - 07/11/13

    WOD
3 rounds - 500 meter row - 20 hand release push-up - 30 ABMAT sit-up
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