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 3/1/15

AMRAP 12 mins- 3 Front Squats/20 DU 6 FS/25 DU 9 FS/30 DU 12 FS/35 DU Continue increasing FS by 3 and DU by 5 each round

WOD 2/15/15

Part 1:  OTM 10 mins- 1x Power Snatch 1x Hang Power Snatch 1x OHS WOD:  AMRAP 18 mins 3x HSPU 4x Deadlift 30x DU

WOD 1/31/15

CrossFit Open WOD 14.2  0:00-3:00 – 2 Rounds- 10x OHS 10x CTB Pull ups 3:00-6:00 – 2 Rounds- 12x OHS 12x CTB Pull ups 6:00-9:00- 2 Rounds- 14x OHS 14x CTB Pull ups 9:00-12:00- 2 Rounds- 16x OHS 16x CTB Pull ups

WOD 1/19/15

Part 1:  OTM 10 mins- 3-5 HSPU WOD:  4 ROUNDS- 15x OHS (95/65) 400m

WOD 1/15/15

9 Rounds- 5-10 Ring Rows WOD:  AMRAP 16 mins- 10x Hand Release Push ups 10x Power Cleans (115/80) 10x OHS (115/80)

WOD 12/13/14

AMRAP 10 mins: 2x Muscle Up or 1x Rope Climb 7x Overhead Squat 20x DU

WOD 12/2/14

Part 1:  Build up to a 5RM Front Rack Walking Lunge Part 2:  5 Rounds, 1 min each: 1x Snatch 4x OHS Max DU’s for remainder of the minute Rest 2 mins after each round

WOD 11/26/14

OHS 3,3,3,2,2 WOD:  4 Rounds- 10x OHS 20x DAC 200m Run

WOD 11/13/14

OHS 5×5 WOD:  4 rounds- 10x HSPU 400m Run

WOD 11/6/14

Part 1:  3 Rounds- 400m Run 20x Burpees REST 2 MINS Part 2:  3 Rounds- 15x OHS 30x Sit ups

WOD 10/18/14

Nancy 5 Rounds- 400m Run 15x OHS (95/65)

WOD 9/30/14

Front Squat 3,3,3,2,2,1,1+ WOD: 15,12,9,6,3 OHS TTB

WOD 9/21/14

In Teams of 2, 1 working at a time: AMRAP 20 minutes- 800m Run 30x Hang Power Snatch 20x OHS 10x MU

WOD 8/9/14

TEAMS OF 2, 1 working at a time except for farmers carry. 50x OHS (95/65) 200m Barbell Farmers Carry 50x Burpees 400m Barbell Farmers Carry 50x OHS

WOD 7/27/14

5 Rounds: 3x Hang Power Snatch 25x DU 6x OHS 25x DU

WOD 6/29/14

Part 1:  OTM 12 mins- 1x Power Snatch 1x Hang Power Snatch 1x Hang Squat Snatch Part 2:  5 Rounds- 5x OHS 200m Run

WOD 4/24/14

5 Rounds: 3x Power Snatch 15x OHS 400m Run

WOD 4/9/14

OHS 3,3,3,3,3 WOD:  3 Rounds- 10x Power Snatch 10x Lateral Barbell Jumps 200m Run 1 rope Climb or Prowler Push

WOD 3/3/14

“Naughty Nancy” 4 Rounds: 25x OHS (140/95) 600m Run

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