CrossFit Poway

Sunday, 27 May 2012

Jason Dunbar — Sat, 26 May 2012 21:46:39 +0000

Rest day.

Jason Dunbar — Sat, 26 May 2012 01:53:08 +0000

“Murph”
For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile

(If you have a 20lb. vest or body armor, wear it)

Jason Dunbar — Fri, 25 May 2012 01:28:28 +0000

Buy In: Hang Power Clean 3, 5 or 7

WOD
5 rounds for time:
150 meter Hill Sprint
245 lb. Deadlift, 7 reps
42″ Box jump, 12 reps

Cash Out: Free time

Jason Dunbar — Thu, 24 May 2012 01:37:01 +0000

Buy In: Muscle ups

WOD
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Cash Out: Seal stretch 2 minutes

Jason Dunbar — Wed, 23 May 2012 01:07:52 +0000

Buy In: Squat Snatch 3, 5 or 7

WOD
“Grace”
135 lb. Clean & Jerk, 30 reps for time

Cash Out: 30 Ring dips

Jason Dunbar — Tue, 22 May 2012 01:55:45 +0000

Buy In: Handstands

WOD
For time:
Run 1 mile
Walking Lunge, 50 steps
1.5 pd. Kettlebell Swing, 70 reps

Cash Out: 30 Push-ups

Jason Dunbar — Sun, 20 May 2012 23:52:35 +0000

Buy In: Front Squat 3, 5 or 7

WOD
“Nicole”
AMRAP 20 minutes:
Run 400 meters
Max rep set pull-ups

Cash Out: 30 Hip extensions

Jason Dunbar — Sun, 20 May 2012 23:49:32 +0000

Team WOD

Jason Dunbar — Fri, 18 May 2012 01:43:29 +0000

Buy In: Snatch Warm-up

WOD
Snatch 1 rep max

Cash Out: Free time

Jason Dunbar — Thu, 17 May 2012 01:38:11 +0000

Buy In: Jerk 3, 5 or 7

WOD
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Cash Out: 50 Push-ups