Friday

Feb 28, 2014

Pre WOD 5 rounds not for time Workout of the Day FridayCrossFit Games Open 14.1 10 minutes as many rounds as possible 30 double unders 15 power snatch (#75/#45)


Thursday

Feb 27, 2014

Workout of the Day Thursday"The Seven" 7 rounds for time 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups


Wednesday

Feb 26, 2014

Workout of the Day WednesdayFor time 30-20-10 Hanging powerclean (#95/#65) Walking lunge steps (L+R=1) Hand release pushups


Tuesday

Feb 25, 2014

Workout of the Day Tuesday5 rounds :30 to hit fastest 500 meter pace possible 1:00 rest 30 Russian kettlebell swings for time (32kg/24kg) 1:00 rest Score is slowest 500 M pace clocked plus slowest time recorded to complete 30 KB swings


Monday

Feb 24, 2014

Workout of the Day Monday14 minutes as many rounds as possible 7 strict pullups 14 dynamic step ups (24"/20") (L+R=2) 21 abmat situps


Friday

Feb 21, 2014

Workout of the Day Friday14 minutes as many rounds as possible 5 kettlebell snatch, R arm (24kg/16kg) 5 KB snatch, L arm 5 strict ring/bar dips 20 meter bear crawl    


Thursday

Feb 20, 2014

Workout of the Day Thursday5 rounds for time 300 meter row 15 ring pushups 30 abmat situps Post WOD Weighted good mornings 4 X 8


Wednesday

Feb 19, 2014

Pre WOD 4 rounds, not for time Workout of the Day Wednesday5:00 as many rounds as possible 3 power clean (#155/#95) 5 front squats 2:00 rest 5:00 as many rounds as possible 3 power cleans 5 front squats


Tuesday

Feb 18, 2014

Pre WOD Snatch complex Take 15 minutes to work up to your heaviest cyle of -Snatch grip deadlift -Hanging power snatch -Power snatch -Overhead squat -Squat snatch Workout of the Day TuesdayFor time 50 burpees, then.. 21-15-9 Kettlebell swings (24kg/16kg) Box jumps (24"/20") Then.. 25 burpees


Monday

Feb 17, 2014

Workout of the Day Monday3 rounds for time 15 deadlifts (#185/#135) 30 wall ball shots (#20/#14)(10'/9') 15 pullups 30 double unders