CROSSFIT AEQUITAS
  • Home
  • About
  • What is CrossFit?
  • Gallery
  • Testimonials
  • Events
    • SUPPORT THE BADGE 2016
  • Contact
"The strong are harder to kill (and generally more useful)"
-Judge Daniel Goldstein

WOD - FRIDAY (6/28)

6/28/2013

2 Comments

 
Picture
Warm-up:
400m Run
15 Sit-ups
Complete 2 rounds.

WOD:
1200m Run
30 Toes-to-Bar
800m Run
20 Toes-to-Bar
400m Run
10 Toes-to-Bar
Complete for time.

*MODIFIED=
*400m Run/Walk
*20 V-up Sit-ups (or Sit-ups)
*Complete 3 rounds for time.

Cool-down/Skill:
Push-ups
AMRAP in 1:00 min.




POST SCORES TO COMMENTS. 

2 Comments

WOD - THURSDAY (6/27)

6/27/2013

2 Comments

 
Picture
Warm-up:
10 DB Push-Press
20 Jerks  (Empty BB or Light DB)

WOD:
Jerk (Split-Jerk or Push-Jerk)
3-3-3-3-3-3-3-3-3-3
(10 sets of 3 reps for max weight)
Barbell may start on the ground or on a rack.
3 rep sets should be unbroken (shoulder to overhead), before dropping weight.

*MODIFIED=
*DB Jerk (10 x 3)

Rest as necessary, then - 

10 Burpees
30 Double-unders
AMRAP in 5:00 min. 

*MODIFIED=
*5 Burpees
*30 Jump-rope Singles
*AMRAP in 5:00 min. 

Cool-down/Skill:
Air Squats
AMRAP in 1:00 min.



POST SCORES TO COMMENTS.

2 Comments

WOD - WEDNESDAY (6/26)

6/26/2013

3 Comments

 
Picture
Warm-up:
10 Pull-ups
15 Clapping Push-ups
20 Jumping Squats

WOD:
5 Strict Ring dips
5 Strict Pull-ups
EMOM for 10:00 min.

Rest as necessary, then -

21-15-9 reps of
*Back Squat (135/115/95 lbs)
Burpee Box-Jumps (24"/20"/18" box)
*Barbell should be taken from the ground.
Complete for time.

*MODIFIED=
*5 x 10 Pull-ups (Band-Assisted)
*5 x 10 Strict Push-ups
*Complete (untimed).

*Rest as necessary, then -

*21-15-9 reps of
*DB Squats (2 x DB 30/20/10 lbs)
*Burpees
*Complete for time.


Cool-down/Skill:
15 Strict Handstand Push-ups
or
5:00 min. Handstand Practice




POST SCORES TO COMMENTS.

3 Comments
<<Previous

    CONTACT


    SD COUNTY EMPLOYEE WELLNESS 

    Picture

    SDDA ASSOCIATION

    Picture

    RESOURCES

    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture

    PARTNERS

    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Picture
    Shop Now Rogue Fitness
    Picture
    Picture
    Picture
    Picture

    LEADERBOARD ARCHIVES


    CrossFit AEQUITAS OPEN 2015 - Leaderboard (FINAL)

    CrossFit AEQUITAS OPEN 2014 - Leaderboard (FINAL)


    CrossFit AEQUITAS OPEN 2013 - Leaderboard (FINAL)


    Team DA CrossFit OPEN 2012 - Leaderboard (FINAL)

    WOD ARCHIVES

    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013

FORGING ELITE JUSTICE.


Email

garret.wong@sdcda.org.
christopher.campbell@sdcda.org.
  • Home
  • About
  • What is CrossFit?
  • Gallery
  • Testimonials
  • Events
    • SUPPORT THE BADGE 2016
  • Contact