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WOD 3/22/14

March 21, 2014 by  

  • 5 Rounds:
  • 25x KBS
  • 50x DU
  • Driveway Farmer’s Carry

WOD 3/20/14

March 19, 2014 by  

  • 800m Run
  • 10,9,8…1
  • Hand Release Push ups, Hollow Rocks, Box Jumps
  • 800m Run

WOD 3/19/14

March 18, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:  3 Rounds:
  • 400m Run
  • 15x Weighted Step Ups (45/25)
  • 200m Overhead Plate Carry

WOD 3/18/14

March 17, 2014 by  

  • Push jerk 3,3,3,3,3
  • WOD:
  • 400m Run
  • 3x [5x Press, 7x Pull ups]
  • 400m Run
  • 2x [5x Press, 7x Pull ups]
  • 400m Run
  • 1x [5x Press, 7x Pull ups]
  • 400m Run

WOD 3/17/14

March 16, 2014 by  

  • Spend 10-15 minutes building to a heavy clean
  • Then:  AMRAP 10:
  • 17x Wallball
  • 3x Clean
  • 17x Wallball
  • 6x Clean
  • 17x Wallball
  • 9x Clean
  • Continue climbing as high as you can.

WOD 3/15/14

March 14, 2014 by  

  • 1 Mile Run
  • 6x [8x TTB, 8x Medball Clean]
  • 800m Run

WOD 3/13/14

March 12, 2014 by  

  • 4 Rounds:
  • 15x Burpee Box Jump
  • 10x HSPU
  • 400m Run

WOD 3/12/14

March 11, 2014 by  

  • Part 1:  Back Squat 5×5
  • Part 2:  10,8,6,4,2
  • Front Squat
  • Pull ups
  • Lateral Hurdle Jumps
  • 200m run after each trio

WOD 3/11/14

March 10, 2014 by  

  • Part 1:  Push jerk 5×5
  • Part 2:  AMRAP 10
  • 9x Push Up
  • 12x Box Jump
  • Driveway Sprint

WOD 3/10/14

March 9, 2014 by  

  • 30x Wallball
  • 300m Run
  • 30x Power Clean
  • 30x Shoulder to Overhead
  • 300m Run
  • 30x Wallball

WOD 3/8/14

March 7, 2014 by  

“Tabata This and That”

WOD 3/6/14

March 5, 2014 by  

  • Using the same bar for all movements:
  • 30x Thruster
  • 30x Power Clean
  • 30x Push Press
  • 30x Front Squat
  • EMOM 5 Burpees!

WOD 3/5/14

March 4, 2014 by  

  • AMRAP 20 minutes:
  • 5x HSPU
  • 7x Pull ups
  • 9x Hollow Rocks
  • 11x Box Jumps

WOD 3/4/14

March 3, 2014 by  

  • 400m Run
  • 20x KBS/ 1x Sit up
  • 19x KBS/ 2x Sit up
  • 18x KBS/ 3x Sit up
  • Continue until…
  • 1x KBS/ 20x Sit up
  • 400m Run

WOD 3/3/14

March 2, 2014 by  

  • “Naughty Nancy”
  • 4 Rounds:
  • 25x OHS (140/95)
  • 600m Run

WOD 3/1/14

February 28, 2014 by  

  • “Jumpy Eva”
  • Complete in teams of 2, 1 working at at time:
  • 5 Rounds:
  • 30x KBS
  • 30x Pull ups
  • 60x Box Jumps

WOD 2/27/14

February 26, 2014 by  

  • Open WOD 11.4
  • AMRAP 10 mins:
  • 60x Bar Facing Burpees
  • 30x OHS (120/90)
  • 10x Muscle Up

WOD 2/26/14

February 25, 2014 by  

  • 50 Sit ups
  • 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 800m Run
  • 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 800m Run
  • 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 50 Sit ups

WOD 2/25/14

February 24, 2014 by  

  • Open WOD 11.5
  • AMRAP 20 MINUTES:
  • 5x Power Clean (145/100)
  • 10x TTB
  • 15x Wallball (20 to 10′/14 to 9′)

WOD 2/24/14

February 23, 2014 by  

  • CrossFit Open WOD 13.2
  • AMRAP 10 minutes:
  • 5x Shoulder to Overhead (115/75#)
  • 10x Deadlift (same bar)
  • 15x Box Jump (24/20″)

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