Monday, 4/19 CrossFit WOD

3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions

Monday, 3/15 CrossFit WOD

Complete as many rounds in 20 minutes as you can of:

15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Monday, 2/3 CrossFit WOD

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Monday, 7/20 CrossFit WOD

For time:

50 box jumps
50 jumping pull-ups
50 DB swings, 1 pood
50 walking lunges
50 knees-to-elbows
50 push press
50 back extensions
50 wall balls
50 burpees
50 double-unders

Friday, 5/22 CrossFit WOD

Have a great Memorial Day weekend!

Three rounds for time:

800 m run
50 back extensions
50 sit-ups

Thursday, 4/23 WOD

For time:

50 box jumps, 24" box

50 jumping pull-ups

50 DB swings, 1 pood.

50 steps, walking lunges

50 knees-to-elbows

50 push press, 45 lb

50 back extentions

50 wall ball shots, 20 lb ball

50 burpees

50 double unders (or 100 jump rope)