4-1-14

Repeat from

7-11-13

SWOD:

Shoulder Press Max from Rack

WOD:

5 Rounds

Run 200 m

20 Ground to Overhead w/ plate

10 Goblet Squat w/ same plate

3-27-14

It's a surprise:)

Come and see!

3-25-14

1.

Dead lift

5x3 (touch and go)

2.

4 rounds

3 minute amrap

10 pull ups

5 burpees

30 sec rest 

3/20/14

1.

Max wall ball

2.

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders/ single unders

Sit-ups

3-18-14

3-17-14

1.

Kettle bell swings 10-9-8-7-6-5-4-3-2-1

Box Jumps 1-2-3-4-5-6-7-8-9-10

2.

Front Squat 5x3

3-13-14

WOD:

30 wall ball

30 single unders

20 box jumps

20 toes to bar

10 pull ups

10 burpees

Skill:

6 min emom

Even: 12 good mornings

Odd: 12 overhead squats

3-11-14

Repeat from 3-21-13

SWOD:
Thruster

WOD:
16 min AMRAP

10 ground to overhead w/ plate
15 sit-ups
20 mountain climbers 

3-6-14

1.

3 Rounds for Time

20 alternating 1 arm snatch

3 rope climbs (6 modified)

2.

5x5 sumo deadlift high pull 

3-4-14

1.

“Cindy”

20 minute amrap

5 pull ups/ ring rows 

10 push push ups

15 air squats

2.

Deadlift

7-7-7-7