Wednesday

Wednesday

Workout of the Day 40 minutes as many rounds as possible 20 box jumps (24″/20″) 15 dumbbell snatches R arm (#50/#35) 20 wall ball shots (#20/#14) 15 DB snatches L arm 20 calorie row

Tuesday

Tuesday

Pre WOD 5 rounds not for time 5 bent over barbell rows 10 ring dips (strict) Workout of the Day 5 rounds for time 40 abmat situps 20 kettlebell swings (24kg/16kg)

Monday

Monday

Workout of the Day 25 calorie row, then.. 5 rounds of 5 deadlifts (#315/#255) 5 strict pullups 5 kettlebell snatches (32kg/24kg)(L+R=1) 5 burpees 5 KB lunges (L+R=1) Then.. 25 calorie row

Saturday

Saturday

Workout of the Day CrossFit “Golf” 2 rounds (18 holes) Every break in movement = 1 stroke 50 kettlebell swings (24kg/16kg) 60 abmat situps 30 DB ground to shoulder (#45/#30) 50 ice skaters 50 overhead walking lunges (#45/#25) 30 box jumps (24″/20″) 75 mountain climbers 30 knees to elbows 100…

Friday

Friday

Pre WOD Every 2 minutes on the minute for 10 minutes 3 manmakers Workout of the Day For time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Wall ball shots (#20/#14) Pullups  

Thursday

Thursday

Pre WOD In 20 minutes build to a heavy 1 rep power clean Workout of the Day 3 rounds 2:00 row for max calories 1:00 rest 2:00 AMRAP 10 meter shuttle sprints 1:00 rest 2:00 AMRAP burpees 1:00 rest

Wednesday

Wednesday

Pre WOD Every 2 minutes on the minute for 10 minutes 5 front squats *after each set immediatly perform 10 jumping squats Workout of the Day Tabata -DB deadlift -DB bent over row -DB hang power clean -DB push press  

Tuesday

Tuesday

Pre WOD Dumbbell bench press 5 X 7 Workout of the Day 3:00 AMRAP 15/12 calorie row 12 power snatches (#95/#65) 3:00 rest 3:00 AMRAP 15/12 calorie row 8 power snatches (#115/#80) 3:00 rest 3:00 AMRAP 15/12 calorie row 4 power snatches (#135/#95)