WOD 3/5/14

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

WOD 2/24/14

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

WOD 2/18/14

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

WOD 2/12/14

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

WOD 2/5/14

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

WOD 12/31/13

1000m Run or Row 7x Broad jumps 12x[ 12 Sit ups, 12 Box Jumps] 7x Broad jumps 1000m Run or Row

WOD 12/23/13

800m 3 Rounds: 15x Shoulder to Overhead 15x Box Jump 15x Overhead Squat 800m

WOD 12/16/13

Push Press 3,3,2,2,2,1 WOD: 30x Press/ 20x Box Jump 25x Press/ 20x Box Jump 20x Press/ 20x Box Jump

WOD 12/14/13

21 Wallballs/21 Box Jumps 200m 15 Wallballs/15 Box Jumps 200m 9 Wallballs/ 9 Box Jumps 200m 9 Wallballs/ 9 Box Jumps 200m 15 Wallballs/ 15 Box Jumps 200m 21 Wallballs/ 21 Box Jumps

WOD 11/21/13

Deadlift 3,3,3,2,2,1,1 WOD:  4 Rounds- 10x Dips 20x Box Jumps 30x Double Unders

WOD 11/15/13

4 Rounds: 5x Hang Power Snatch 15x Box Jump 400m

WOD 11/6/13

Deadlift 5×5 WOD:  Completed in teams of 2, 1 working at at time 50,40,30,20,10 Wallballs Box Jumps KBS

WOD 10/10/13

Back Squat 5×5 WOD: 18-15-12-9 HSPU, OHS, Box Jump

WOD 10/1/13

“Cap’n Crunch” 4 Rounds: 20x Box Jump 10x Hollow Rock 10x TTB 400m

WOD 9/26/13

Deadlift 1,1,1,1,1,1,1 WOD:  AMRAP 12 minutes: 6x Hang Squat Snatch 12x Box Jump

WOD 9/16/13

Jerk 3,3,3,3,3 WOD:  5 Rounds- 10x Thruster Driveway Sprint 15x Box Jump

WOD 9/10/13

Cash in: 800m Run or Row 8 Rounds of: 8 TTB, 8 Box Jumps, 8 HSPU Cash out:  800m Run or Row

WOD 9/3/13

AMRAP 20: 5x HSPU 15x Box Jump 200m Run Choice of 1:  Prowler push, rope climb, MU, 3x Tire Flip, Salmon ladder

WOD 8/8/13

In teams of 2, 1 partner working at a time, complete the following: (Note:  Before each switch the team must complete 3 Hand release push ups) 1000m Run 200 Sit ups 150 Squats 100 Box Jumps 50 HSPU 10 Rope Climbs

WOD 7/22/13

 Jerk 3,3,3,3,3 WOD:  3 Rounds 10x Power Clean and Jerk 20x Box Jump

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