WOD

Monday 1.5.2015 WOD

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

Cogen’s Surprise!

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Friday 1.2.2015 WOD

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

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

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Tuesday 12.30.2014 WOD

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

“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

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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Friday 12.26.2014 WOD

STRENGTH EMOMx6: 3-position Snatch at 65-70-75-75-70-65% position 1 – Pockets position 2 – Above the knee position 3 – Below the knee Each minute complete 3 snatches (one from the pockets, one from above and one below the knees) WOD AMRAP 10: 15 Wall Balls (20/14) 12 Box Jumps (24/20) 9 Pull-ups

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Wednesday 12.24.2014 Eve WOD

Christmas Eve 21-15-9-15-21 Power Cleans, 135/95 Push ups 40 DU After each round

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Tuesday 12.23.2014 WOD

Teams of 2 3 rounds: 40 Wall Balls (20/14) 40 Sumo-Deadlift High Pulls (75/55) 40 Box Jumps Overs (24/20) 40 Burpees 40 Calorie Row Rest 1 min Between Rounds

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