Monthly Archives: April 2016

//April

CrossFit Waukesha/Delafield WOD 4.22.16

Partner WOD! 10 Unison Burpees 50 Wall Balls (1 works/1 rests) 10 Unison Burpees 50 Pull-Ups (1 works/1 rests) 10 Unison Burpees 50 Cleans (115/75) (1 works/1 rests) 10 Unison Burpees 50 Pull-Ups (1 works/1 rests) 10 Unison Burpees 50 Wall Balls (1 works/1 rests) 10 Unison Burpees

CrossFit Waukesha/Delafield WOD 4.22.162016-04-22T08:59:05-05:00

CrossFit Waukesha/Delafield WOD 4.21.16

Strength: Sumo Deadlift 65% x 5 75% x 5 85% x 5+(AMRAP) WOD: Mini-Murph 800m Run 50 Pull-Ups 100 Push-Ups 150 Squats 800m Run * Break up the Pull-Ups, Push-Ups, & Squats any way you want

CrossFit Waukesha/Delafield WOD 4.21.162016-04-20T00:10:57-05:00

CrossFit Waukesha/Delafield WOD 4.20.16

Strength: Clean 65% x 5 75% x 5 85% x 5+(AMRAP) WOD: For Time: 20 Thrusters (95/65) 50 Knees-to-Elbows 50 Alternating Single-Arm DB Snatch (35/25)

CrossFit Waukesha/Delafield WOD 4.20.162016-04-20T00:09:25-05:00

CrossFit Waukesha/Delafield WOD 4.19.16

Strength: Push Press 65% x 5 75% x 5 85% x 5+(AMRAP) WOD: 3 Rounds for Time 20 Box Jumps 20 Single Leg Kettlebell Deadlifts (30/20) 20 Kettlebell Swings (50/40) 200m Run

CrossFit Waukesha/Delafield WOD 4.19.162016-04-19T08:36:39-05:00

CrossFit Waukesha/Delafield WOD 4.18.16

Strength: Front Squat 65% x 5 75% x 5 85% x 5+(AMRAP) WOD: STATION DAY! There is no score today. You rotate station to station :45 work, :15 transition working on ancillary work and skills. 1.) Sledgehammer strikes 2.) Tire flips 3.) Pass throughs w/push-up and dip 4.) Rotational tire slams 5.) Battle ropes

CrossFit Waukesha/Delafield WOD 4.18.162016-04-18T09:34:13-05:00