WOD 4/17/14

Deadlift 5,4,3,2,1 WOD: 21-18-15-12-9-6-3 Box Jump Over 200m Run after each set

WOD 3/31/14

(Complete in teams of 2) 4 Rounds: 50x Partner Wallball 50x Box Jump 400m Run

WOD 3/20/14

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

WOD 3/13/14

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

WOD 3/11/14

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

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

Next Page »