WOD 1/31/2014

Complete as many 35# dumbbell thrusters in 20 minutes. Every minute on the minute do three burpees.

WOD 1/30/2014

For time:

Row 500 meters
50 GHD Sit-ups
Row 1000 meters
30 GHD Sit-ups
Row 2000 meters
20 GHD Sit-ups

WOD 1/29/2014

Deadlift 1-1-1-1-1 reps

WOD 1/28/2014

Three rounds for time of:

5 Strict muscle-ups (Substitute 10 strict pull-ups/10 dips)
10 Strict handstand push-ups
15 One legged squats, each leg

WOD 1/27/2014

Complete as many rounds as possible in 20 Minutes of:

135# bench press, 21 reps
21 L-sit pull ups

WOD 1/24/2014

Row 5K

WOD 1/23/2014

Seven rounds for time of:

15 GHD sit ups
15 Back extensions
135# Thruster, 10 reps
135# Clean and jerk, 10 reps

WOD 1/22/2014

For time:

30 Muscle ups
135 clean and jerk, 21 reps
Row 2000 M

WOD 1/21/2014

CrossFit Total

Back Squat 1-1-1
Shoulder Press 1-1-1
Dead lift 1-1-1

Compare to 12/13/2013

WOD 1/20/2014

"Marguerita"

50 reps for time of:

Burpee/push-up/jumping jack/sit-up/handstand

(Each completion of the five movements equals one rep.)

WOD 1/17/2014

21-18-15-12-9-6-3 reps of:

Back extensions

GHD Sit-ups

135# Overhead squat

WOD 1/16/2014

Four rounds each for time:
Row 1000 M
rest 90 seconds

WOD 1/15/2014

"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 pull ups
20 push ups
30 squats
15 pull ups
30 push ups
45 squats
20 pull ups
40 push ups
60 squats
25 pull ups
50 push ups
75 squats
30 pull ups
60 push ups
90 squats

WOD 1/14/2014

Five rounds for time of:
Run 400 M
50 pound dumb bell clean and jerk- 21 reps

WOD 1/13/2014

20 Minute AMRAP of:
15 GHD Sit ups
135 pound dead lift, 21 reps

WOD 1/10/2014

3 rounds for time of:
10 Strict Handstand push-ups
15 Strict ring dips
20 Strict push-ups
25 Strict pull-ups

WOD 1/9/2014

For time:
95# Back squat, 50 reps
50 GHD Sit-ups
75# Back squat, 50 reps
50 Back extensions
55# Back squat, 50 reps
50 GHD Sit-ups

WOD 1/8/2014

For time:
155 pound Snatch, 9 reps
Row 2000 meters
155 pound Snatch, 15 reps
Row 1000 meters,
155 pound Snatch, 21 reps
Row 500 meters

WOD 1/7/2014

Five Rounds for time of:
20 Strict ring dips
135 pound Thruster, 14 reps

WOD 1/6/2014

15-12-9-6-3 reps for time of:
Chest to bar pull-up
135# Clean and jerk
Push-up

WOD 1/3/2014

"The Shoulder Killer"

Should Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

1/2/2014

"TK" (main site WOD from 12/28)
20 Minute AMRAP of:
8 strict Pull-ups
8 Box jumps, 36" box
12 kettlebell swings, 2 pood