WOD 8/15/17

“Tea Party” 800m 5x [5 pull ups, 10 push ups, 15 squats] 800m 30x KBS 30x Pull ups 800m 21x Deadlift (225/155) 21x HSPU 800m

WOD 7/25/17

100x KBS 100x Sit ups 100x DU 100x Squats 1000m Run or Row

WOD 5/22/17

CrossFit Regionals WOD #1 1200m Run 12 Rounds- 4x HSPU 8x CTB Pull ups 12x Squat

WOD 4/13/17

Cash in:  500m 20x Squat- 1x Sit up 19x Squat- 2x Sit up 18x Squat- 3x Sit up Continue until… 1x Squat- 20x Sit up Cash out:  500m

WOD 2/27/17

“The Grind” In 30 minutes, complete: 25x Pull ups 10x Muscle Up 2500m 10x MU 25x Pull ups In remaining time complete as many rounds of the following complex: 5x Dumbbell Front Squat 10x DB Front Rack Lunge 10x DB Front Rack Box Step ups

WOD 1/31/17

“The Grind” 200m Farmers Carry 5x Clean and Jerk 1 Round of “Cindy” 400m 7x Clean and Jerk 1 Round of Cindy 400m 9x Clean and Jerk 1 Round of Cindy 800m 1 Round of Cindy 9x Clean and Jerk 400m 1 Round of Cindy Read More …

WOD 1/23/17

Tabata Format With: Row Push Press Double Under Squat Sit ups