WOD 2/27/2014

Since it's Shanti's Birthday today...

Warm-up today with 10 Sun Salutations

Then:

Fore!

In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

WOD 2/26/2014

50 super Strict Push-ups in one set (or as few sets as possible)
5000 Meter Row

WOD 2/25/2014

Special Mary

5  Handstand push-ups
10  One-legged squats, alternating.
15  Pull-ups
10  Handstand push-ups
20  One-legged squats, alternating.
30  Pull-ups
15  Handstand push-ups
30  One-legged squats, alternating.
45  Pul-ups
10  Handstand push-ups
20  One-legged squats, alternating.
30  Pull-ups
5  Handstand push-ups
10  One-legged squats, alternating.
15  Pull-ups

WOD 2/24/2014

7 Minute AMRAP of:
5 triple unders
185 lb Thrusters, 3 reps

then:

7 minute AMPAP of:
30 inch Box jump, 5 reps
225# Clean, 3 reps

WOD 2/21/2014

7 minute AMRAP of:
5 pulls on rower at a 1:30/ 500M pace
315# dead lift, 3 reps (about 70% of 1 RM)

WOD 2/20/2014

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest". During the first rest period perform max number of 95# thrusters; the second rest period, max number of 95# power snatch; and the third rest period, max number of 95# squat cleans.

WOD 2/19/2014

CrossFit Total

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

(Compare to 1/21/2014)

WOD 2/18/2014

3 rounds for time of:

115# Push press, 21 reps
3 legless 15-foot rope ascents
27 GHD Sit-ups

WOD 2/17/2014

3 rounds for time of:

115# Power clean, 21 reps
27 Burpees
27 GHD Sit-ups

WOD 2/14/2014

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest". During the first rest period perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

WOD 2/13/2014

3 rounds for time of:

115 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups

24 hour Challenge:  Accumulate as many Push-ups in 24 hours as possible, beginning after completing todays WOD.

WOD 2/12/2014

For time:

50 Ring dips
115 pound Squat clean, 50 reps
50 Ring dips

WOD 2/11/2014

In front of a clock set for nine minutes:

2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1minute of GHD sit-ups
1 minute of Inverted Burpees

WOD 2/10/2014

Attempt PR's with as much warm-up, ramp-up, and rest between efforts as needed of:

1 RM Front Squat

1000 Meter Row

Ring Dips

WOD 2/7/2014

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 


1RM Deadlift
1,000 meter Row
Pull-ups

WOD 2/6/2014

Attempt PR's with as much warm-up, ramp-up, and rest between efforts as needed of:

1 RM Overhead squat
1000 meter Row
Ring Dips

WOD 2/5/2014

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

WOD 2/4/2014

For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps

WOD 2/3/2014

In front of a clock set for 15 minutes:

1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups