WOD Archive

Oct01

Wednesday, 10/02/13 - CrossFit i1uvit W.O.D.

W.O.D. - 30 min AMRAP: - 10 Deadlifts (155/225 RX) (205/275 Reg) - 20 Chest to Bar Pull ups - 30 Power Cleans (95/135 RX) (135/185 Reg) - 40 Pull ups - 50 Snatches (65/95 RX) (95/135 Reg) - 60 Toes to bar * Use one bar for all movements, strip weight you go.
Sep30

Tuesday, 10/01/13 - CrossFit i1uvit W.O.D.

Mobilize - 2-Partner W.O.D.

Each partner runs 800m, 600m, 400m, and 200m.   Only one partner working at a time.

Sep29

Monday, 09/30/13 - CrossFit i1uvit W.O.D.

W.O.D. - 2011 Final 20 calorie Row 
 30 Wallball Shots, 14/20 20 Toes to bar
 30 Box jumps, 24" box
 20 Sumo-deadlit high-pull, 72/108 30 Burpees
 20 Shoulder to overhead, 95/135 20 calorie row
Sep26

Friday, 09/27/13 - CrossFit i1uvit W.O.D.

Power Cleans: 10-8-6-4-2-2, the sets of 2 are at 95%

 
W.O.D.
Death by EMOM: (95/135 RX, 115/165 Reg)
 
Sep25

Thursday, 09/26/13 - CrossFit i1uvit W.O.D.

Heavy Jerks off the Rack: 6-4-2-1-1-1, the 1’s are Heavy

W.O.D. - 3 Rounds for time

- 10 S2OH (65/95 RX, 95/135 Reg)
- 20 Front Rack Walking Lunges Steps (65/95 RX, 95/135 Reg)
Sep24

Wednesday, 09/25/13 - CrossFit i1uvit W.O.D.

Dead Lift: 10-8-6-4-2-2, the sets of 2 are at 95%

W.O.D. - "GI Jane"Games2010_affiliatedeadlift-wod2

- 100 Burpee / Pull Ups

Sep23

Tuesday, 09/24/13 - CrossFit i1uvit W.O.D.

Back Squat : 10-8-6-4-2-2, the sets of 2 are at 95%

W.O.D. - 3 Rounds of:

- 1 min Back Squat - (95/135 RX), (135/205 Reg)
- 1 min rest
- 1 min handstand pushups
- 1 min rest
- 1 min OHSq – (65/95 RX), (95/135 Reg)
- 1 min rest
- 1 min Rope Climbs
- 1 min rest
- 1 min DU
- 1 min rest
 
Sep22

Monday, 09/23/13 - CrossFit i1uvit W.O.D.

Snatch: 10-8-6-4-2-2, the sets of 2 are at 95% W.O.D. - 16 min AMRAP: - 5 Power Snatch 95/135 - 10 T2B - 15 WB 14/20
Sep19

Friday, 09/20/13 - CrossFit i1uvit W.O.D.

Dead Lift: 2-2-2-Max Reps-2-2-2 @ 75%-80%-85%-90%-85%-80%-75%

W.O.D.

- 400m Row
- 10 Bar MU
- 10 DL 165/275 RX, 225/345 Reg
- 10 Bar MU
- 400m Row
Sep18

Thursday, 09/19/13 - CrossFit i1uvit W.O.D.

Clean & Jerk: 2-2-2 @ 90%1006199_347267135401468_507477382_n

W.O.D. -5 Round for time

- 10 Hang Clean (115/205)
- 50 DU
Sep17

Wednesday, 09/18/13 - CrossFit i1uvit W.O.D.

Pull Strength: 6-5-4-3-2-1 W.O.D. - 9 min AMRAP: - 200m Run - 15 Pull Ups
Sep16

Tuesday, 09/17/13 - CrossFit i1uvit W.O.D.

Snatch: 2-2-2 @ 90% 12 Min AMRAP: - 15 Burpees - 15 Snatches @ 35/75 - 15 Burpees - 15 Snatches @ 75/135 - 15 Burpees - 15 Snatches @ 100/165 - 15 Burpees - 15 Snatches @ 120/210 *If you complete the workout, then continue with max reps at final snatch weight.
Sep15

Monday, 09/16/13 - CrossFit iluvit W.O.D.

Front Squat: 2-2-2-Max Reps-2-2-2 @ 75%-80%-85%-90%-85%-80%-75%

W.O.D. - 15-12-9:

- Thrusters 65/95 – RX, 95/135 Reg
- Box Jumps 24/30
Sep12

Friday, 09/13/13 - CrossFit i1uvit W.O.D.

Snatch: 3-3-3-3 @ 85%

W.O.D.

- 50 snatches (135/95) for time with 4 burpees at the top of every minute
Start with burpees.
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