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

WOD 1/15/17

Cash in: 800m Run or Row 21-15-9-15-21 Pull ups 2x Rope Climb+ 1 Prowler Push after each set Cash Out: 800m Run or Row

WOD 12/31/16

10,9,8…1 DB Push Jerk 300m Run after evens 1x Rope Climb after odds

WOD 11/13/16

10,9,8…1 Squat Cleans 200m Run after evens 1x Rope Climb or 3x MU after odds

WOD 9/28/16

“The Grind” In Teams of 2, 1 working at a time: AMRAP 30 mins- 30x Clean and Jerk 1600m 10x Rope Climb 1600m 100x Burpee

WOD 9/25/16

Part 1: AMRAP 6 mins: 4x Broad Jump 8x HSPU Part 2 (NFT): 5 Rounds- 10x Jerk 1x Rope Climb