WOD 4/13/15

April 12, 2015 by  

  • Back Squat 3,3,3,3,3
  • WOD:
  • 21-15-9
  • Front Squat
  • CTB Pull ups
  • 400m After each set

WOD 4/12/15

April 11, 2015 by  

  • 800m
  • 4x [200m Farmers Carry, 20 Burpees]
  • 800m

WOD 4/11/15

April 10, 2015 by  

  • Part 1 :  OTM 10 mins-
  • 3x Hang Power Snatch
  • Part 2:  5 Rounds-
  • 10x OHS
  • 200m

WOD 4/9/15

April 8, 2015 by  

  • Back Squat 5×5 (80%)
  • WOD:
  • 25 Wallballs/50 DU
  • 20 Wallballs/40 DU
  • 15 Wallballs/30 DU
  • 10 Wallballs/20 DU
  • 5 Wallballs/10 DU

WOD 4/8/15

April 7, 2015 by  

  • AMRAP 20 mins-
  • Max reps alternating 3 Pullups, 3 TTB
  • 400m Run

WOD 4/7/15

April 6, 2015 by  

  • Deadlift 5×5
  • WOD:  AMRAP 10 minutes
  • 4x HSPU
  • 6x Box Jump
  • 8x KBS

WOD 4/6/15

April 5, 2015 by  

  • Part 1:  Jerk 5×5 (80%)
  • Part 2:  3 Rounds-
  • 3x [3 Power Cleans, Hang Power Cleans, Push Press]
  • 200m

WOD 4/5/15

April 4, 2015 by  

REST

WOD 4/4/15

April 3, 2015 by  

  • Part 1:  OTM 10 mins
  • 1 Power Clean
  • 1 Hang Power Clean
  • 1 Hang Squat Clean
  • Part 2:
  • 10,9,8…1
  • Front Squat
  • Pull ups
  • 200m run after evens

WOD 4/2/15

April 1, 2015 by  

  • Part 1:  Deadlift 5,4,3,2,1
  • Part 2:
  • 50 Calorie Row
  • 50 Box Jumps
  • 50 KBS
  • 50 Hollow Rocks

WOD 4/1/15

March 31, 2015 by  

  • Part 1:  Jerk 5,4,3,2,1
  • Part 2:  4 Rounds-
  • 15x HSPU
  • 400m

WOD 3/31/15

March 30, 2015 by  

  • Part 1:  Back Squat 5,4,3,2,1
  • Part 2:
  • 800m Run
  • 50,40,30,20,10 DU
  • Driveway Sandbag Carry after each set
  • 800m Run

WOD 3/30/15

March 29, 2015 by  

  • Part 1:  OTM 10 mins
  • 1 Power Snatch
  • 1 Hang Power Snatch
  • 1 OHS
  • Part 2:  AMRAP 10 mins
  • 7x Wallballs
  • 7x Hand Release Push ups
  • Driveway Sprint

WOD 3/29/15

March 28, 2015 by  

  • Part 1:  OTM 10 minutes-
  • 2x Muscle Ups
  • Part 2:
  • 5 MU/ 25 KBS
  • 200m
  • 4 MU/20 KBS
  • 200m
  • 3 MU/15 KBS
  • 200m
  • 2 MU/10 KBS
  • 200m
  • 1 MU/5 KBS
  • 200m

WOD 3/28/15

March 27, 2015 by  

CrossFit Open WOD 15.5

WOD 3/26/15

March 25, 2015 by  

  • 1 Mile Run
  • 30x Burpees
  • 200m
  • 15x TTB
  • 200m
  • 15x TTB
  • 200m
  • 30x Burpees
  • 1 Mile Run

WOD 3/25/15

March 24, 2015 by  

  • AMRAP 15 mins-
  • 5x Push Press
  • 10x Box Jump
  • 15x Sit up

WOD 3/24/15

March 23, 2015 by  

  • Part 1:  OTM 10 minutes-
  • 3x Power Clean
  • Part 2:  AMRAP 7 mins-
  • 5x Hang Power Clean
  • 20x DU

WOD 3/23/15

March 22, 2015 by  

  • 800m Run or Row
  • 21-15-9 Deadlifts and Pull-ups
  • 400m Run or Row

WOD 3/22/15

March 21, 2015 by  

  • 800m
  • 20x Power Snatch (75/55)
  • 600m
  • 15x Power Snatch
  • 400m
  • 10x Power Snatch
  • 200m
  • 5x Power Snatch

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