WOD

Friday 1.16.15 WOD

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AMRAP 12: 15 Snatches (75/55), 15 Box Jumps (24/20) 15 Snatches (95/65), 15 Box Jumps (24/20) 15 Snatches (115/80), 15 Box Jumps (24/20) 15 Snatches (135/95), 15 Box Jumps (24/20) AMRAP Snatches (155/105) in Time Remaining Box Brief: Sign up for the 2015 CrossFit Open! We want 100% participation from the box. Sign-Up here.

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Thursday 1.15.2015 WOD

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For time: 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/135 200m Run after every round.

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Wednesday 1.14.2015 WOD

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6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest

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Tuesday 1.13.2015 WOD

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3 rounds: 25 DB Thrusters (35/25) 25 Toes to Bar

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Monday 1.12.2015 WOD

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STRENGTH Weighted Pull-Up Build to a Heavy Single WOD EMOM x 12 Odd Minutes – 5 Deadlift (315/205) + 30 Double-Unders Even Minutes – Max Reps Strict Pull-Ups

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Saturday 1.10.2015 WOD

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Teams of 2 50-40-30-20-10: Power Clean (115/80) Box Jump Overs (24/20) Push Jerks (115/80) Toes to Bar

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Friday 1.9.2014 WOD

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10 RFT 10 HSPU 100m Run

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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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