WOD

Thursday 1.8.2015 WOD

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75 KBS (53/35) 1 mile run 75 KBS (53/35)

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Wednesday 1.7.2015 WOD

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100 Double-Unders, 5 Rounds of Cindy 80 Double-Unders, 4 Rounds of Cindy 60 Double-Unders, 3 Rounds of Cindy 40 Double-Unders, 2 Rounds of Cindy 20 Double-Unders, 1 Round of Cindy 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

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Tuesday 1.6.2015 WOD

“Teams of 3” AMRAP 25: 3K Row 100 Dumbbell Snatches (45/35) 30 Thrusters (75/55) 30 Thrusters (95/65) 30 Thrusters (115/80) 30 Thrusters (135/95) 30 Thrusters (155/105) Max Thrusters (185/135) in Time Remaining”

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Monday 1.5.2015 WOD

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Crossfit Total is a strength assessment that is the sum of the best of three attempts at the squat, shoulder press, and the deadlift, done in that order.

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Saturday 1.3.2015 WOD

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Cogen’s Surprise!

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Friday 1.2.2015 WOD

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Tabata Mash-Up 8 rounds :20s On, :10s Off of each Slam Balls (30/20) Toes to Bar Assault Bike (Calories) Power Cleans (135/95)

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Wednesday 12.31.2014 NYE WOD

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15 Min AMRAP 5 DB Burpee Thrusters 45/25 10 WBS 20/14 200M Run

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Tuesday 12.30.2014 WOD

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Teams of 2 AMRAP 2: Squat Cleans (135/95) AMRAP 2: Push Jerks (135/95) AMRAP 3: Squat Cleans (135/95) AMRAP 3: Push Jerks (135/95) AMRAP 4: Squat Cleans (135/95) AMRAP 4: Push Jerks (135/95)

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Monday 12.29.2014 WOD

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“Boat Race” 3 Rounds for time of: Row 500 meters Run 400 meters Rest 3 minutes between rounds. Record times for all three rounds

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Saturday 12.27.2014 WOD

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Teams of 2 10 Rounds Total – 5 Rounds Each 10 Handstand Pushups 10 Deadlifts (205/145) 10 Thrusters (95/65) 10 Toes to Bar Partners complete full rounds before alternating.

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