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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″)

WOD 2/22/14

February 21, 2014 by  

  • 50x Sit ups
  • 50x KBS/25x Push Ups
  • Driveway Sprint
  • 40x KBS/20x Push Ups
  • Driveway Sprint
  • 30x KBS/15x Push Ups
  • Driveway Sprint
  • 20x KBS/10x Push Ups
  • Driveway Sprint
  • 10x KBS/5x Push Ups
  • Driveway Sprint
  • 25x Hollow Rocks

WOD 2/20/14

February 19, 2014 by  

  • AMRAP 15 minutes:
  • 5x Hang Power Snatch
  • 7x OHS
  • 200m Run

WOD 2/19/14

February 18, 2014 by  

  • 18, 15, 12, 9, 6, 3
  • Push Jerk
  • Pull ups
  • 400m Run after even sets

WOD 2/18/14

February 17, 2014 by  

  • 800m Run or Row
  • 10R:  [8x HSPU, 8x TTB, 8x Box Jump]
  • 800m Run or Row

WOD 1/17/14

February 16, 2014 by  

  • “Cherry Pi”
  • 3,1,4,1,5,9,2,6,5,3,5,8,9
  • Squat Clean
  • 20x Double Unders after each rep set
  • This is a 15 Minute AMRAP.  If you reach the 2nd set of 9, go back to the beginning and repeat

WOD 2/15/14

February 14, 2014 by  

  • 3 Min Max rep Wallballs
  • 1 Mile Run
  • Remainder of Wallballs to reach 150

WOD 2/13/14

February 12, 2014 by  

  • 5,4,3,2,1  Deadlift, HSPU
  • 800m Run
  • 1,2,3,4,5  Deadlift, HSPU

WOD 2/12/14

February 11, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:  5 ROUNDS-
  • 5x OHS
  • 200m Run
  • 10x Box Jump

WOD 2/11/14

February 10, 2014 by  

  • Push Press 3,3,3,3,3 (90%+)
  • WOD:  ”Pterodactyl”
  • 100x Double Unders (200 singles)
  • 5x [5 Push Press, 10 Walking Lunges w/bar in front rack, 5x Bar Facing Burpees]
  • 100x Double Unders

WOD 2/10/14

February 9, 2014 by  

  • Part 1:  4 Rounds-
  • 25x KBS
  • 15x Hollow Rocks
  • Rest 1 minute
  • Part 2:  4 Rounds-
  • 1 Minute Plank hold
  • Go right into 50x Sit ups

WOD 2/8/14

February 7, 2014 by  

  • “Fran Fu#!ingtastic”
  • 21 Thrusters/Pull ups
  • 400m Run
  • 15 Thrusters/Pull ups
  • 400m Run
  • 9 Thrusters/Pull ups
  • 400m Run
  • 9 Thrusters/Pull ups
  • 400m Run
  • 15 Thrusters/Pull ups
  • 400m Run
  • 21 Thrusters/Pull ups

WOD 2/6/14

February 5, 2014 by  

  • Part 1- OTM 10 mins:
  • 1x Power Snatch
  • 1x Hang Squat Snatch
  • 1x OHS
  • Part 2-
  • 1 Mile Run

WOD 2/5/14

February 4, 2014 by  

  • Part 1:  AMRAP 10-
  • 7x Deadlift
  • 9x TTB
  • 11x Box Jump
  • REST 2 MINS
  • Part 2:
  • 50x Barbell Burpees

WOD 2/4/14

February 3, 2014 by  

  • Push Press 5×5
  • WOD:  4 ROUNDS
  • 400m run
  • 10x HSPU

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