WOD BlogWOD Bloghttp://crossfitinstinct.com/wodblog/2012-05-31T02:42:42ZSquarespace120531http://crossfitinstinct.com/wodblog/2012/5/31/120531.htmlMolly2012-05-31T02:25:06Z2012-05-31T02:25:06Z1. Clean Max

2. For Time:
400m Run
12 Thruster, 135lbs
200m Row
12 Thruster, 135lbs
100 Double Unders

Post results

]]>120530http://crossfitinstinct.com/wodblog/2012/5/30/120530.htmlMolly2012-05-30T02:17:29Z2012-05-30T02:17:29ZFor time: 40-30-20 of
Burpee
PullUp
Dip

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]]>120529http://crossfitinstinct.com/wodblog/2012/5/29/120529.htmlMolly2012-05-29T02:24:23Z2012-05-29T02:24:23Z1. Back Squat 85% max reps, 1 set.
COMPARE to 120409

2. Sled/Box Push, (down and backs)
5 Tabata Rounds.
Add weight after each Tabata Rnd.

3. 25 Hip Back Extensions
25 sec L Hold
2 Rounds

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]]>120528http://crossfitinstinct.com/wodblog/2012/5/28/120528.htmlMolly2012-05-28T02:24:50Z2012-05-28T02:24:50ZGym Closed for Memorial Day.

God Bless anyone that is part of the United States Armed Forces! True representation of courage and selflessness.

]]>120525http://crossfitinstinct.com/wodblog/2012/5/25/120525.htmlMolly2012-05-25T02:35:36Z2012-05-25T02:35:36Z10 minute EMOM
20 Double Unders
Snatch 1 rep, 85-90% of 1RM
Every missed snatch attempt = 10 GHD situps after WOD
.

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]]>120524http://crossfitinstinct.com/wodblog/2012/5/24/120524.htmlMolly2012-05-24T02:50:00Z2012-05-24T02:50:00ZRegional WOD #4
For Time
50 Back Squats
40 Pullups
30 Shoulder to overhead
50 Front Squats
40 Pullups
30 Shoulder to overhead
50 Overhead Squats
40 Pullups
30 Shoulder to overhead

There will be a 22 minute cap.
The weight decreases after each series. This is scalable.

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]]>120523http://crossfitinstinct.com/wodblog/2012/5/23/120523.htmlMolly2012-05-23T02:08:17Z2012-05-23T02:08:17Z4 Rounds for time
Single Arm Snatch x 20 (alternate)
Run length of gym x 4 (down/back = 1)

Cash Out: Farmers Walk 5 minutes.
Pick a heavy weight for each hand. Every time you set the weight down, perform 5 Burpees.

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]]>120522http://crossfitinstinct.com/wodblog/2012/5/22/120522.htmlMolly2012-05-22T02:24:24Z2012-05-22T02:24:24ZRegional WOD 12.2
For time:
Row 2K
50 Pistols, alternate legs
30 Hang Cleans 225/135

There is a 22 minute cap on this workout. Pistol range of motion is scalable and so is the hang clean weight.

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]]>120521http://crossfitinstinct.com/wodblog/2012/5/21/120521.htmlMolly2012-05-21T02:21:10Z2012-05-21T02:21:10Z1. Build to a heavy Deadlift

2. "Diane"
21-15-9 for time
Deadlift (50% of 1 rep max)
Handstand Pushups

3. Cash out: Hamstring Mobility

Post results

]]>120518http://crossfitinstinct.com/wodblog/2012/5/18/120518.htmlMolly2012-05-18T03:14:57Z2012-05-18T03:14:57Z60 minute Hike.

Post experiences

Gym closed Friday and Saturday.

To follow the Regionals this weekend go to
www.games.crossfit.com

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