Category Archives: Uncategorized

WOD 3-13-15

Strength
Deadlifts

Buy in: 400m run
Then
4 rounds
15 wall balls
15 sit ups

WOD 3-12-15

Strength
Front squats

WOD
4 rounds
200m run
20 hand release push ups

WOD 3-11-15

Strength
Push press

WOD
10 min AMRAP
1,1-2,2-3,3-4,4-etc…
Knees to elbows
Box Jumps (20/24)

WOD 3-10-15

Strength
Hang Cleans

WOD
For time:
21-15-9
Deadlifts (225/155)
Burpees over the Bar

WOD 3-9-15

Strength
Back Squats

WOD
For time:

“Jackie”
1000m Row
50 Thruster 45lbs
30 Pull Ups

Post time to comments.

At Home WOD 2-12-15

2 rounds for time

30 walking lunges

20 v-ups

10 standing broad jumps

At Home WOD 2-11-15

5 rounds for time

100m sprint

:30 second rest

then

21-15-9

Burpees

Sit-ups

At Home WOD

10 rounds for time

10 squats

10 push ups

10 sit ups

 

Post time to comments

At Home WOD 2-6-15

5 rounds for time

10 Vertical Jumps (max effort each rep)

30 double unders or 60 single jump ropes

 

*The 2015 CrossFit Open Starts on the 26th get registered now at games.crossfit.com

CrossFit-Games-2015 open

 

At Home WOD 2-5-15

4 rounds

20 Supermans

15 sit ups

10 push ups