WOD 4/16/15

Over Head Squat 1×5 @ 60% 1×5 @ 70% 3×5 @ 80% Then: 12 Min Nate 2 Muscle Ups 4 Hand Stand Pushups 8 KettleBell Swings 70/53 Post Loads and Times to Comments and Zen:

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WOD 4/11/13

Dead Lift 3-3-3 Then: with a 20 Min Cap: 30 lunges 21 Pull-ups 21 Sit-ups 30 lunges 18 Pull-ups 18 Sit-ups 30 lunges 15 Pull-ups 15 situps 30 lunges 12 Pull-ups 12 Sit-ups 30 lunges 9 Pull-ups 9 Sit-ups 30 lunges 6 Pull-ups 6 Sit-ups Post Loads and times to comments and ZEN: Please come

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WOD 4/9/15

Over Head Squat 1×3@75% 1×3@80% 3×3@85% Then 5 Rounds of: 10 OHS 95#/65# 20 Kettle Bell Swings 53#/35# 30 Double Unders Post Loads to Comments and Zen  

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WOD 4/2/15

Test – 1RM Over Head Squat Then: 12 Min AMRAP: 7 OHS (115/83) 10 Toes Through Rings 200 Meter Run Post Loads and Times to comments and ZEN.

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WOD 3/26/15

Push Press 3-3-3 Then: 10-9-8-7…..1 Reps of PushPress (95/65) Ring Dips Box Jumps (24/20) Post Loads to Comments and Zen

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WOD 3/19/15

TEST: 1 RM Front Squat Then: 4 Rounds 30 Double Unders 15 MedBall Cleans (20/15) 10 Dead Lifts 255/175 Post Loads and Times to Comments and Zen:

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WOD 3/14/15

CrossFit Open Workout  15.3 Rxd Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders Scaled: (Masters and Non Masters) Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Masters Rxd: Complete as many rounds

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WOD 3/12/15

Front Squats: Week 8 Deload 3×3 60% 3×3 65% 3×3 70% Then: 21-15-9 Power Snatch (135/95) Burpee Over Bar Post Loads and Times to Comments and Zen.

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WOD 2/26/15

Front Squats: week 6 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% use new estimated 1rm from last week Then: 8 Min Ladder: 3 Thrusters (95/65) 3 Chest to bar Pull-ups 6 Thrusters (95/65) 6 Chest to bar Pull-ups 9 Thrusters (95/65) 9 Chest to bar Pull-ups 12

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WOD 2/19/15

Front Squat Increase 1 rep max by 5 to 10 lbs and recalculate. ALLOW 20-25 MIN 1×5 @ 75% 2×5 @ 80% 3×5 @ 85%   Then: 5 Rounds of 5 Power cleans (155/105#) 10 Toes to bar 15 Wall balls 20/15# *15 Min Cap Post Loads and Times to Zen and Comments:    

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WOD 9/14/15

Press 3-3-3 Then 12 Min Amrap of: 5 Push Press 135/95 10 Box Jumps 15 Kettlebell Swing Post Loads and Times to Zen and Comments: Happy Valentine’s Day CFWC, Lets Get That Heart Pumping. 

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