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WOD 3/2/15

March 1, 2015 by  

  • Part 1:  OTM 10 mins-
  • 3x Deadlift
  • Part 2:  In teams of 2, 1 working at a time:
  • 5 Rounds-
  • 20 Pull ups
  • 30 Push Ups
  • 40 Sit ups
  • 50 Squats

WOD 3/1/15

February 28, 2015 by  

  • AMRAP 12 mins-
  • 3 Front Squats/20 DU
  • 6 FS/25 DU
  • 9 FS/30 DU
  • 12 FS/35 DU
  • Continue increasing FS by 3 and DU by 5 each round

WOD 2/28/15

February 27, 2015 by  

CrossFit Open WOD 15.1

WOD 2/27/15

February 26, 2015 by  

Friday Fitness Fun!

WOD 2/26/15

February 25, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1x Power Snatch, 1x Hang Power Snatch
  • Part 2:
  • AMRAP 7 mins-
  • 2x Muscle Up
  • Driveway Sprint
  • Rest 2 mins
  • AMRAP 7 mins-
  • 7x TTB
  • 7x Box Jump

WOD 2/25/15

February 24, 2015 by  

  • “Warm and Fuzzy”
  • 4 Rounds, 1 minute each station:
  • Row
  • Barbell Rollout
  • Mountain Climbers
  • Sit ups

WOD 2/24/15

February 24, 2015 by  

  • In teams of 2, both working at the same time:
  • AMRAP 10 mins-
  • 10x Shoulder to Overhead (95/65)/3x Box Jump Over
  • 10x STO/6x BJO
  • 10x STO/9x BJO
  • Continue adding 3 BJO each round.
  • REST 5 MINS
  • AMRAP 10 mins-
  • 10x Power Clean (135/95)
  • 5x Plate Burpee
  • Continue alternating roles throughout the AMRAP

WOD 2/23/15

February 22, 2015 by  

  • Back Squat 5,4,3,2,1
  • WOD:
  • 21 DL/7 HSPU
  • 15 DL/5 HSPU
  • 9 DL/3 HSPU
  • 15 DL/5 HSPU
  • 21 DL/7 HSPU

WOD 2/21/15

February 20, 2015 by  

  • 5 Rounds-
  • 5x Push Jerk
  • 15 Barbell Burpees
  • 400m

WOD 2/19/15

February 18, 2015 by  

  • 9x Power Snatch
  • 1600m
  • 15x Power Snatch
  • 800m
  • 21x Power Snatch
  • 400m

WOD 2/18/15

February 17, 2015 by  

  • In Teams of 2, 1 working at at time:
  • 50,40,30,20,10
  • Wallballs
  • Push Ups
  • 800m after each set

WOD 2/17/15

February 16, 2015 by  

  • AMRAP 15 mins-
  • 3x [3 Deadlifts, 3 Hang Power Cleans, 3 Push Press]
  • 20x Lateral Hurdle Jumps

WOD 2/16/15

February 15, 2015 by  

  • 21-15-9
  • Thrusters
  • CTB Pull ups
  • Then…
  • 21-15-9
  • Box Jumps
  • Squat Clean

WOD 2/15/15

February 14, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1x Power Snatch
  • 1x Hang Power Snatch
  • 1x OHS
  • WOD:  AMRAP 18 mins
  • 3x HSPU
  • 4x Deadlift
  • 30x DU

WOD 2/14/15

February 13, 2015 by  

LOVE ME, LOVE ME NOT  10AM

WOD 2/12/15

February 11, 2015 by  

  • 5x MU/50 Sit ups
  • 400m
  • 4x MU/40 Sit Ups
  • 400m
  • 3x MU/30 Sit ups
  • 400m
  • 2x MU/20 Sit ups
  • 400m
  • 1x MU/10 Sit ups
  • 400m

WOD 2/11/15

February 10, 2015 by  

  • Part 1:  AMRAP 15 mins-
  • 8x Pull ups
  • 24x Box Jumps
  • Rest 5 mins
  • Part 2:  AMRAP 12 mins-
  • 8x DB Push Press (4 ea arm)
  • 16x Front Rack Walking Lunges

WOD 2/10/2015

February 9, 2015 by  

30 KBS / 15 HRPU
200m Run
24 KBS / 12 HRPU
200m Run
18 KBS / 09 HRPU
200m Run
12 KBS / 06 HRPU
200m Run
06 KBS / 03 HRPU
200m Run

WOD 2/9/15

February 8, 2015 by  

  • “CrossFit Open 11.5″
  • AMRAP 20 mins-
  • 5x Power Clean (145/100)
  • 10x TTB
  • 15x Wallballs

WOD 2/8/15

February 7, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1x Clean and Jerk (80%)
  • WOD:  AMRAP 16 mins-
  • 10x Back Squat (135/95)
  • 8x Pull ups
  • 6x Shoulder to Overhead (same bar)

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