Thursday, October 23, 2014

Thursday's WOD

A) For time
Buy-in: Run 800m
40 Double Unders
20 Power Snatches (95/65)
30 Double Unders
15 Power Snatches (95/65)
20 Double Unders
10 Power Snatches (95/65)
Cash-out: Run 800m
*Rx must be unbroken on the double unders -- 5 Burpee penalty per break*
**Scaled 3x Singles (no burped penalty)**
B) 5 Rope Climbs

Wednesday, October 22, 2014

Wednesday's WOD

A) Push Press 5-3-3-1-1-1
B) "Team Angie"
Form teams of 2 or 3 and perform the following in order:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squat

Tuesday, October 21, 2014

Tuesday's WOD

A) Skills Review/Warm Up
B) For Time
25 Pull-ups
25 Power Cleans (135/95)
25 Burpees
**7 Wallballs (20/14) EMOM**
C) 50 Side to side sit-ups

Tuesday's WOD

A) Skills Review/Warm Up
B) For Time
25 Pull-ups
25 Power Cleans (135/95)
25 Burpees
**7 Wallballs (20/14) EMOM**
C) 50 Side to side sit-ups

Monday, October 20, 2014

Monday's WOD

A) 1 min max double unders
B) "Bumper Fun"
4 RFT
10 Bumper Cleans (45/25)
10 Overhead Sit-ups
10 Decline Push-ups
10 Overhead Lunges
200m Run w/bumper
C) Stretch shoulders

Friday, October 17, 2014

Friday's WOD -- CrossFit Total

CrossFit Total
1 Rep Max of the Following:
Back Squat
Shoulder Press
Deadlift

Click here to learn about the CrossFit Total