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

WOD 1/17/17

Jerk 3,3,3,3,3,3 Then: 21x Press/63x Squat/400m 15x Press/45x Squat/400m 9x Press/27x Squat/400m

WOD 11/9/16

“The Grind” AMRAP 10 mins: 10x Push Up 5x Pull up 15x Air Squat 5x Pull up 10x Thruster (95/65) Immediately into 1600m Upon return AMRAP 10 mins: 15x Box Jump 1x Low Sled Push