052313

 

 

 WOD: 

40 Air Squats 
30 Wall Ball Sit Ups
20 Deadlifts  135/95 or 95/65
10 Push Presses 135/95 or 95/65
20 Deadlifts 135/95 or 95/65
30 Wall Ball Sit Ups
40 Air Squats

 

 

"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

052213

 

052213

WOD: 

12 min AMRAP

9 Pull up/Toes to Bar 

6 HSPU

3 Thrusters 95/65

*Every Minute On the Minute(EMOM) do 5 burpees, this is while the WOD is in progress.  

*You can go heavier on the Thrusters if you'd like since it's at a low rep. ;]

 

 

"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

052113

052113

WOD: Partner WOD

 15 min AMRAP

You and your partner will do a 200m sprint w/med ball. Every 10 steps switch ball between partners. 

Then 

15 KB Swings 55/35                               

10 Sit Ups                    

5 Burpee Box Jumps 24/20

*This portion will be done in unison. You and your partner will do the same reps. 

*Begin each round with the sprint.  

 

 

"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

052013

052013

WOD:

50 DUs

30 Wall Balls 20/14

20  Hand Release Push-ups

50 DUs

20 Wall Balls 20/14

15 Hand Release Push-ups

50 DUs

10 Wall Balls 20/14

10 Hand Release Push-ups

 

 

"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

051713

 

 

All the Ladies of CrossFit Osan Rather CHALK Than Lipstick!!

051713

WOD:

18 min AMRAP

15 Box Jumps 24/20

12 Push Press 115#/95#

9 Toes-to-Bars

 


"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

051613

 

 

051613

WOD:

5RFT

45# Barbell Over Head Lunges for 50 feet

21 Burpees

 


"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-

051513

 

051513

WOD:

Deadlift 

3-3-3-3-3-3

Back sqaut

3-3-3-3-3

Run 800m

*Heat 1 will do Deadlifts while Heat 2 does Back squats, then will switch. At the end, everyone will run the 800m.

 


"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

 -Post your Results in the Comments-