WOD 3/4/15

Part 1:  OTM 10 mins- 3x Power Clean and Jerk Part 2:  AMRAP 10 mins- 10x OHS (95/65) 2x MU 35x DU

WOD 2/24/15

In teams of 2, both working at the same time: AMRAP 10 mins- 10x Shoulder to Overhead (95/65)/3x Box Jump Over 10x STO/6x BJO 10x STO/9x BJO Continue adding 3 BJO each round. REST 5 MINS AMRAP 10 mins- 10x Power Clean (135/95) 5x Plate Burpee Continue alternating roles throughout the AMRAP

WOD 2/16/15

21-15-9 Thrusters CTB Pull ups Then… 21-15-9 Box Jumps Squat Clean

WOD 2/9/15

“CrossFit Open 11.5″ AMRAP 20 mins- 5x Power Clean (145/100) 10x TTB 15x Wallballs

WOD 2/8/15

Part 1:  OTM 10 mins- 1x Clean and Jerk (80%) WOD:  AMRAP 16 mins- 10x Back Squat (135/95) 8x Pull ups 6x Shoulder to Overhead (same bar)

WOD 2/7/15

21-15-9 Power Clean Dips Rest 5 mins 1/2 5K Run or Row

WOD 1/27/15

Part 1:  OTM 10 minutes- 1x Clean and Jerk @ 80% Part 2:  5 Rounds- 10x Front Rack Walking Lunges 10x Pull ups 20x Plate Sit ups

WOD 1/20/15

Part 1:  OTM 10 mins- 1 Power Clean, 1 Hang Power Clean WOD:  15,12,9,6,3 Deadlift 200m Run after each set

WOD 1/11/15

Part 1:  OTM 10 mins- 1x Power Clean + 1x Hang Power Clean Part 2:  8 Sets- 2x Front Squat 45 sec rest Part 3:  21-15-9 Hang Squat Clean Dips

WOD 1/8/15

10,9.8…1 Clean and Jerk Driveway Sprint after each set

WOD 1/6/15

Part 1: 8 Rounds- 1-5 L Pull ups Rest 20 sec 5-10 Ring Dips Rest 20 sec Part 2:  AMRAP 4 mins- 10x Power Clean 10x Burpee Rest 4 mins AMRAP 4 mins: 10x Power Snatch 10x TTB

WOD 1/3/15

Part 1:  OTM 6 mins- 1x Power Clean 1x Hang Power Clean 1x Front Squat Part 2:  AMRAP 10 mins- 10x Box Jumps 10x Push Jerk 10x TTB

WOD 12/29/14

Part 1:  7 Rounds- 1-5 L Pull ups rest 20 sec 5-10 Ring Dips rest 20 sec Part 2:  AMRAP 10 mins 5x Push Press (115/75) 10x Medball Cleans 20x DU

WOD 12/15/14

Front Rack Walking Lunges 5×5 WOD:  3 Rounds- 12x TTB 6x Power Clean 400m Run

WOD 12/9/14

Front Rack Walking Lunge 5,5,5 (each leg) WOD:  AMRAP 14 mins- 3x Power Clean 3x KBS 6x TTB

WOD 12/4/14

Back Squat 3,3,3,3,3 WOD:  AMRAP 12 mins- 5x Power Clean 10x Wallballs 15x Sit ups

WOD 11/30/14

“Nasty Girls” 3 Rounds- 50x Air Squats 7x Muscle Up 10x Power Clean (135/95)

WOD 11/17/14

Part 1:  OTM 10 minutes- 1x  Power Clean 2x  Hang Power Clean Part 2:  4 Rounds- 50x DU 20x Overhead Walking Lunges

WOD 11/11/14

“Badger” 3 Rounds- 30x Squat Clean (95/65) 30x Pull ups 800m Run

WOD 10/21/14

2x Power Clean/ 2 Touch Shuttle Run 4x Power Clean/ 4 Touch Shuttle Run 6x Power Clean/ 6 Touch Shuttle Run 8x Power Clean/ 8 Touch Shuttle Run 10x Power Clean/ 10 Touch Shuttle Run 12x Power Clean/12 Touch Shuttle Run

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