WOD 4/20/17

Back Squat 3-3-3   Then   12 Min AMRAP   4 Burpee Pullups 8 Box Jumps (24/20) 12 Wall Balls (20/15)   Post Loads and Times to Zen And Comments:    

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WOD 4/13/17

DeadLift 3-3-3   Then   3 Rounds   400 Meter Run 30 Med Ball Situps (20/15) 15 Deadlifts (255/173)   Post Loads and Times to ZEN and Comments:  

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WOD 4/6/17

Front Squats 2-2-2   Then:   75 Double Unders 21 Front Squats 115/83 21 Push Press 115/83 50 Double Unders 15 Front Squats 15 Push Press 30 Double Unders 9 Front Squats 9 Push Press   Post Loads and Times to Comments:  

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WOD 3/30/17

Front Squat 3-3-3   Then:   4 Rounds of: 400 Meter Run 14 KB Snatch (53/35) (7L/7R- does not need to alternate) 25 Wall Balls (20/15)   Post Loads and Times to Zen and Comments:  

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WOD 3/28/17
WOD 3/28/17

1000M Row or Run   Then: 5 Rounds of: 10 Power Cleans 135/93 10 Bar Bell Step ups 24/20 and 135/93   Then: 1000M Row or Run   Post Times to Comments and Zen:  

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WOD 3/25/17

Open WOD 17.5     10 rounds for time of: 9 Thrusters (95#/65#) 35 Double Unders   Scaled: 65#/45# and 35 Singles Teens (age 14-15): 65#/45# and 35 Double Unders Teens Scaled (age 14-15): 45#/35# and 35 Singles Masters 55+: 65#/45# and 35 Double Unders Masters 55+ Scaled: 45#/35# and 35 Singles   Post Score

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WOD 3/23/17
WOD 3/23/17

DeadLift 2-2-2   Then   7 Rounds of: 10 Deadlift (185/133) 10 Med Ball Cleans 10 Hand Release Pushups   Post loads and times to ZEN and Comments:  

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WOD 3/16/17

Snatch 2-2-2   Then:   5 Rounds of:   7 Power Snatch 135/93 9 Toes to Bar 11 Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 3/9/17
WOD 3/9/17

Over Head Squat 2-2-2-2-2   Then   10 Min Ladder   1 Chest to Bar pullup 1 Ring Pushup 1 Over Head Squat 95/63   2 Chest to Bar pullups 2 Ring Pushups 2 Over Head Squats 95/63   3 Chest to Bar pullups 3 Ring Pushups 3 Over Head Squats 95/63   Etc etc

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WOD 3/4/17

CrossFit Open Workout 17.2   Complete as many rounds and reps as possible in 12 minutes of:   2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans   Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans   Etc., alternating between toes-to-bars and bar muscle-ups every 2

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WOD 3/2/17
WOD 3/2/17

Power Clean   3-3-3   Then   12 min AMRAP   10 Kettle Bell Swings (53/35) 10 Power Cleans (95/63) 10 Box Jumps (24/20)   Post Loads and Times to Zen and Comments:  

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WOD 2/23/17

Clean 2-2-2   Then:   Annie Full Of Grace   50 Double Unders 50 Situps 10 Clean and Jerks (135/93) 40 Double Unders 40 Situps 8 Clean and Jerks 30 Double Unders 30 Situps 6 Clean and Jerks 20 Double Unders 20 Situps 4 Clean and Jerks 10 Double Unders 10 Situps 2 Clean and

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