Tuesday

Mar 31, 2015

Pre WOD Follow each set of back squats with a maximum effort set of pushups Workout of the Day Tuesday10 minutes as many rounds as possible 10 DB snatch R arm (#50/#30) 5 weighted box step overs (same DB) 10 DB snatch L arm 5 weighted box step overs


Test Strengths WOD

Mar 31, 2015

Workout of the Day Test Strengths WOD


Monday

Mar 30, 2015

Pre WOD Every minute on the minute for 10 minutes complete ME set of strict pullups Workout of the Day Monday7:00 as many rounds as possible 200 meter run 10 power cleans (#135/#85) 10 box jumps (24"/20") 2:00 rest 7:00 as many rounds as possible 200 meter run 10 push jerks (#115/#75) 10 toes to bar


Friday

Mar 27, 2015

Pre WOD Double tabata -front plank -superman Workout of the Day FridayCrossFit Games Open Workout 15.5 27-21-15-9 reps for time of:Row (calories)Thrusters (#95/#65)


Thursday

Mar 26, 2015

Pre WOD 5 rounds, not for time Workout of the Day Thursday4 rounds for time 20/15 calorie row 10 DB hang clean to overhead (#40/#25) 200 meter run 10 kettlebell swings (32kg/24kg)


Wednesday

Mar 25, 2015

Workout of the Day Wednesday6 rounds 1:00 amrap burpees 1:00 amrap DB weighted walking lunge steps (#30/#20, per hand) 1:00 amrap double unders 1:00 rest 


Tuesday

Mar 24, 2015

Pre WOD 5 rounds, not for time Workout of the Day Tuesday11.2 15 minutes as many rounds as possible 9 deadlifts (#155/#85) 12 hand release pushups 15 box jumps (24"/20")    


Monday

Mar 23, 2015

Workout of the Day Monday14 minutes as many rounds as possible 7 thrusters (#75/#55) 7 pullups 7 burpees


Saturday

Mar 21, 2015

Workout of the Day SaturdayIn teams of 4, complete the following for max reps/cal of.. 4 rounds 6:00 Row Pullups Weighted box step overs (2X 20kg/12kg) Burpees Wall ball shots (#20/#14)(10'/9') Run (10 meters= 1 rep) 2:00 rest  


Friday

Mar 20, 2015

Pre WOD 5 rounds, not for time 200 meter run 20 GHD situps Workout of the Day FridayCrossFit Games Open Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups3 cleans (#185/#125)6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., adding 3 reps to the handstand push-up each round, and


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