WOD - Friday, June 1, 2012

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

WOD - Thursday, May 31, 2012

"Murph"

Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile

WOD - Wednesday, May 30, 2012

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

WOD - Tuesday, May 29, 2012

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

WOD - Thursday, May 24, 2012

"Fight Gone Bad"

WOD - Tuesday, May 22, 2012

4 Rounds for time of:
200 m.
20 Burpees
20 Box jump
20 SDLHP 65/95

WOD - Monday, May 21, 2012

400m Run
50 D/L 95/135
40 KB Swings 35/53
400m run
40 Wall Balls
30 1 arm DB Snatches 20/30 (total, full Squat)
400m run
20 cleans 95/135
10 HSPU
400m Run

WOD - Friday, May 18, 2012

AMRAP in 20 minutes of:
6 Deadlift
9 Power Clean and Jerk
12 Pushups
15 Situps
* use same bar

WOD - Tuesday, May 15, 2012

For Time:
400 m run
21 KB Swings 35/53
12 Pull Ups
30 Dubs
45 Sit ups
200 m Run
21 KB swings 35/53
12 Pull ups
20 Dubs
30 Sit ups
100 m Run
21 KB Swings 35/53
12 Pull ups
10 Dubs
15 Sit ups

WOD - Monday, May 14, 2012

25 MIN AMRAP
10 Wall balls
10 Box Jumps
10 D/L 95-135 alternate with 10 hanging cleans

WOD - Friday, May 11, 2012

Three rounds of:
225 pound Deadlift, 7 reps
15 Pullups
15 Dips

then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar

then,
100 foot Farmer carry, 75lb dumbbells
28 Burpee box jumps
100 foot Farmer carry, 75lb dumbbells
10 Pullups
10 Dips

WOD - Thursday, May10, 2012

For Time:
10 Front squats (75-115 lbs.)
15 Pullups
9 Front squats
15 Pushups
8 Front squats
15 Dips
7 Front squats
15 Pullups
6 Front squats
15 Pushups
5 Front squats
15 Dips
4 Front squats
15 Pullups
3 Front squats
15 Pushups
2 Front squats
15 Dips
1 Front squats

WOD - Tuesday, May 8, 2012

Complete the following every minute for as long as possible:
20 Double-unders - alternate every other round with 20 situps
1 Snatch

Begin with 45 pounds and add 10 pounds each minute. The workout is finished when you cannot complete the snatch within the minute.  HOWEVER... you continue to do dubs or situps until everyone has failed at snatch.

WOD - Monday, May 7, 2012

For time:
95 pound Back squat, 35 reps
30 Pull-ups
95 pound Shoulder-to-overhead, 20 reps
 65 pound Front squat, 35 reps
30 Pull-ups
65 pound Shoulder-to-overhead, 20 reps
45 pound Overhead squat, 35 reps
30 Pull-ups
45 pound Shoulder-to-overhead, 20 reps 

105/75/55
65/45/35

WOD - Friday, May 4, 2012

21-15-9
Burpee to box jump
Power Snatch
Pullups

WOD - Thursday, May 3, 2012

"The Chief"
Max rounds in 3 minutes of:
3 Power cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

WOD - Tuesday, May 1, 2012

EWOD
5 Rounds for time of:
5 Burpees
10 Double-unders

WOD
Shoulder Press 5-5-5-5-5 reps