Wednesday, 5/12 CrossFit WOD

Five rounds for time of:

5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Tuesday, 3/2 CrossFit WOD

8 rounds of:

Run 400 meters
Rest 90 seconds

Thursday, 2/25 CrossFit WOD

Five rounds for reps of:

1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Monday, 2/22 CrossFit WOD

Run or Row 5K

Wednesday, 2/3 CrossFit WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Tuesday, 2/2 CrossFit WOD

"Griff"

For time:

Run 800 m
Run 400 m backwards
Run 800 m
Run 400 m backwards

Tuesday, 10/20 WOD

100 squats
30 box jumps
30 KB swings
30 sit-ups
30 power clean w/ 75/95 lbs
30 burpees
30 wall balls
800 m run

Wednesday, 7/15 CrossFit WOD

5 rounds for time:

400 m run
95 lb overhead squat, 15 reps

Thursday, 7/9 CrossFit WOD

Four rounds for time:

400 m run
50 squats

Tuesday, 6/30 CrossFit WOD

"Eva" - five rounds for time:

800 m run
2 POOD Kettlebell swings, 30 reps
30 pull-ups

Monday, 6/8 WOD

3 rounds for time: 

400 m run

50 squats

----

After, finish with:

50 push-ups

50 sit-ups

Friday, 5/22 CrossFit WOD

Have a great Memorial Day weekend!

Three rounds for time:

800 m run
50 back extensions
50 sit-ups

Wednesday, 5/20 CrossFit WOD

Four rounds for time of:
Run 400 meters
50 Squats

Monday, 5/11 WOD

5 rounds for time:

400 m run

15 burpee box jumps

7 DB swings (1/3 of body weight)

Thursday, 4/9 WOD

3 rounds

200 m run

15 thrusters

15 sumo squat high pulls

15 wall-balls

15 burpees

Tuesday, 4/7 WOD

100 m run

25 box jumps

25 DB swings

200 m run

20 box jumps

20 DB swings

300 m run

15 box jumps

15 DB swings

Thursday, 4/2 WOD

200 sit-ups

100 push-ups

3 mile run

Monday 3/30 WOD

200 m run

3 rounds of:

50 box jumps

50 hang cleans

50 push-ups

200 m run

Thursday 3/26 WOD

1.5 mile run

150 sit-ups

Monday, 2/23 WOD

"Will"

400 m run

50 push-ups

50 overhead squats

400 m run

40 push-ups

40 overhead squats

400 m run

30 push-ups

30 overhead squats