WOD 10/15/17

1 Mile Run or 2K Row Then: 30,25,20,15,10,5 Box Jump KBS 1x Rope Climb after each set.

WOD 9/28/17

“The Grind” AMRAP 30 minutes: 400m 20x Deadlift 2x Rope Climb 800m 40x Box Jump 2x Rope Climb

WOD 9/3/17

AMRAP 25 MINUTES: 200m Sandbag Carry 200m Run Prowler Push 1x Rope Climb

WOD 8/27/17

10,9,8…1 Deadlift After Evens:  300m Run After Odds:  1x Rope Climb

WOD 8/7/17

4 Rounds: 500m 15x HSPU 1x Rope Climb

WOD 5/23/17

CrossFit Regionals WOD #3 100′ Single Arm Overhead DB Walking Lunges 100x DU 50x Wallballs 10x Rope Climb 50x Wallballs 100x DU 100′ Single Arm Overhead DB Walking Lunges

WOD 2/20/17

“The Grind” AMRAP 30 mins: 50x Walking Lunges 25x CTB Pull ups 50x Box Jumps 25x DU 50x Sit ups 25x Dips 50x Medball Cleans 25x Russian Twist 50x Handstand Walk “Steps” 5x Rope Climbs