Bandit CrossFit WOD–Saturday, April 18, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardStrength1: Dimmel Deadlifts (2x20 @ 50-60%)https://www.youtube.com/watch?v=M5NZs97ehGU2a: Push Press (3x4-5, tempo 41x1, rest 20 sec)2b: Strict Pullups (2x 2.4.2, rest 2 min)Conditioning3: Metcon (3 Rounds for calories)3 rounds: 5 TNG Squat Cleans, 135#/95# :25 seconds Airbike4: Metcon (10 Rounds for reps)10 rounds: (85% effort) :60 Assault…

Bandit CrossFit WOD–Thursday, April 16, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)Test2: 1 Min AMRAP Pushups (AMRAP - Reps)Do a max effort set of pushups in 1 minuteGymnastics3: Metcon (No Measure)1) 4 x 10 Band simulated Bar muscle-ups ( medium to heavy) http://instagram.com/p/xYY5JmPDX2/?modal=true --------------------- 2) 4 x 0:30 seconds False…

Bandit CrossFit WOD–Wednesday, April 15, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Bandit Barbell Snatch Warmup (No Measure)Strength2: Metcon (Weight)FS/BS: 7/13 x 2 sets @ 94% of Monday’s weightConditioning3: Metcon (Time)1 mile sled drag (75/35# total weight)4: 40 Dumbbell ManMakers (Time)For Time: Do 40 Dumbbell Manmakers Choose a weight that isn't easy, but one that won't…

Bandit CrossFit WOD–Friday, April 10, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Bandit Daily Warm up (No Measure)Run, row, or airdyne 10 Pass Throughs 10 Rotational Dislocates (each side) Hip Circuit2: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpSkill3: Metcon (No Measure)10-15 minutes rope climb practiceConditioning4: Metcon (AMRAP - Rounds and Reps)20 minute AMRAP 400 meter run 3 rope climbs…

Bandit CrossFit WOD–Wednesday, April 8, 2015

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Daily Warm up (No Measure)Run, row, or airdyne 10 Pass Throughs 10 Rotational Dislocates (each side) Hip CircuitConditioning3: Thruster Burpee Tester (Time)For time: 21-15-9 Thrusters – 75/45# 9-15-21 Bar-facing burpees