WOD 1/29/2016

Fight Gone Bad!

3 rounds of:

Wallball shots

Sumo deadlift high pulls, 75 lbs

Box jumps, 20-inch box

Push presses, 75 lbs

Row (calories) 

WOD 1/28/2016

21-15-9 reps for time of:

275-lb deadlifts
Strict ring dips

WOD 1/27/2016

3 rounds SLOWLY of:

95-lb overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extensions

WOD 1/26/2016

5 rounds for time of:

25 GHD sit-ups
25 back extensions
Legless rope climb, 5 ascents

WOD 1/25/2016

Tabata push-ups
Run 2 miles
Bottom-to-bottom Tabata squats

WOD 1/22/2016 (Bullet Point Open WOD 4)

Bullet Point Open WOD 4

15 minute AMRAP of:

10 cal Row
10 Wallball shots (20#/14#)
10 cal Row
10 Wallball shots (20#/14#)
15 cal Row
15 Wallball shots (20#/14#)
15 cal Row
15 Wallball shots (20#/14#)
20 cal Row
20 Wallball shots (20#/14#)
20 cal Row
20 Wallball shots (20#/14#)

WOD 1/21/2016 (CrossFit Open WOD 13.5)

CrossFit Open WOD 13.5

Complete AMRAP of 4 minutes of:

100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
Etc...

WOD 1/20/2016

5 rounds for time of:

5 Front squats (95#/65#)
10 Wallball shots (14#/10#)

WOD 1/19/2016

5 rounds for time of:

20 L-sit pull-ups
16 ring dips

WOD 1/18/2016

3 rounds for time of:

10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

WOD 1/15/2016

Bullet Point Open WOD 3- "Snatch Squatch"

15-12-9 reps for time of:

Snatch (135#/95#)
Back squat (135#/95#)

WOD 1/13/2016

30 minute Row for distance

Then:

Bench press 5-5-3-3-3-1-1-1-1

WOD 1/12/2016

On an 8-minute running clock, perform 1 minute each of:

Squats
Push-ups
20-inch box jumps
pull-ups
Inverted burpees
wallball shots
Burpees
double-unders

Note reps completed for each exercise and total number of reps.

WOD 1/11/2016

CrossFit Open WOD 11.4

10 minute AMRAP of:

60 bar-facing burpees
30 overhead squats (120#/90#)
10 muscle-ups

WOD 1/8/2016

CrossFit Open WOD 14.4

14 minute AMRAP of:

60 calorie Row
50 Toe-to-bar
40 Ball ball shots
30 cleans (135#/95#)
20 Muscle-ups

(Compare to: 2/5/2015 and 3/21/2014)

WOD 1/7/2016

For time:

Row 1000M
Then:
5 rounds of:
20 back extensions
16 GHD sit-ups
Row 1000M

WOD 1/6/2015

Bullet Point Open WOD 2

Death by ladder EMOM of:

Single arm kettle bell thruster (54#/35#)
plus
Burpee Deadlift (same KB weight as thruster)

WOD 1/5/2015

CrossFit Open WOD 11.6

7 minute AMRAP of:

3 thrusters (100/65#)
3 chest to bar pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 chest-to-bar pull-ups
.... and so on.

Then:

Bullet Point Open WOD 1

6 minutes for a max of:

1 clean and jerk plus thruster

WOD 1/4/2016

Back Squat 5-5-3-3-3-3

then:

5 rounds of:

1 minute of dumbbell deadlifts
1 minute of push-ups

WOD 1/1/2016

Behind the neck jerks 5-5-3-3-3-1-1-1-1

Then:

Deadlift (work to a 1-rep max)