WOD By: CrossFit UNO. October 31, 2013

ThrustersWarm-up
EMOM For 12 Minutes Perform:
x3 Thrusters.
Increase the load every 3 Minutes.

-WOD-
·Thruster (5 Minutes of max effort (Rx: 95/65))
Rest 3 Minutes, Then:
·Front Squat (5 Minutes of max effort (Rx: 95/65))
Rest 3 Minutes, Then:
Metcon (AMRAP – Rounds and Reps)
AMRAP X 5 Minutes of:
x10 Thrusters (Rx: 95/65)
x10 Front Squats (Rx: 95/65)

WOD By: CrossFit UNO. October 30, 2013

cf_games_2011_large

-Warm-up-

EMOM X 10 Min
·15 Push Ups
·15 Squats
-WOD-
“CrossFit Games Open 11.1”
(AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches (Rx: 75/55)

Rest 5 Minutes
Then:
“CrossFit Games Open 11.4”
(AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

WOD By: CrossFit UNO. October 23, 2013

Back-squats-2

-Weightlifting-

Back Squat
(Max Effort x10 Rounds)
10 Rounds x Max effort of Back Squat
Load:
Round 1: 75/55
Round 2: 85/65
Round 3: 95/75
Round 4: 105/85
Round 5: 115/95
Round 6: 125/105
Round 7: 135/115
Round 8: 145/125
Round 9: 155/135
Round 10: 165/145
As many reps as possible every round until failure.
Rest as needed
If you drop the barbell that round is complete.
Score each round.

WOD By: CrossFit UNO. October 22, 2013

do-your-tabatas

-Warm-up-
Row + Burpees

EMOM x 10 Min
·Row 5 Cal.
·Burpees x 5

-WOD-
“Tabata Something Else”
(AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest
where the first 8 intervals are:
·pull-ups, the second 8 are:
·push-ups, the third 8 intervals are:
·sit-ups, and finally, the last 8 intervals are:
·squats.

There is no rest between exercises.
Post total reps from all 32 intervals.