WOD 1/9/15

Press: 2-2-2-2 Then…. “Wacky Wiser Partner Friday” AMRAP 20 Minutes 60 Cal Row 19 Hang Snatch, 135/93 55 Weighted Medball Situps Passes, 20/14 Happy 60th Birthday Janice! 1955 was just the other day……    

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WOD 1/7/15

1a. Romanian Deadlift: 3 x 5 1b. Max Effort L-sit: 3 x M.E .12 Minute AMRAP 30 Double Unders 10 Alt Pistols *EMOM 5 burpees (workout starts with burpees) Then… Tabata Side Planks: 8 rounds / side Happy Birthday to the Shark Tank  

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WOD 1/6/15

EMOM 5 5 Touch and Go Power Snatches *Advanced- Try to increase weight each round* Then……With a 15 Minute Cap 50 Calorie Row 40 Pullups 30 Toes to Bar 20 Ring Muscle Ups or as many as possible with remaining time   Mike Braz, just after finishing his marathon  

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WOD 1/5/15

Front Squat 4×2 (3sec pause 1st rep only) Then: 4 rounds 10 Shoot Throughs 20 Wall Ball 20/14 Shoot throughs work the midline and shoulders both in flexion & extension. Start from a plank on paralettes or two boxes to an appropriate height. Do a push-up (chest should break the plane of hands), shoot your

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WOD 1/4/15

9am – Open Gym 10am: Olympic LIfting 11am: Endurance 4 Rounds – Complete as many reps as possible Station 1: 2 Minutes of Max Row for Cal Station 2: 2 Minutes of Max OH Lunges, 45lb/25lb Station 3: 2 Minutes of Max Strict Pullups Station 4: 2 Minutes of Max Double Unders * 2 Min

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WOD 1/1/15

“Jack” Complete as many rounds as possible in 20 minutes of: 10 Push press, 115/75 10 KB Swings, 53/35 10 Box jumps, 24″/20″ Post Reps and rounds to Zen and Comments:

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WOD 12/31/14

RDL: 3 x 5 (increase wt from last time) Wt Strict Pullup: 3 x 5 Then.. For Time 100 Double Unders 30 Wall Ball Shots, 20/14 20 C2B Pullups 75 DU 30 Wall Ball Shots 20 C2B Pullups 50 DU 30 Wall Ball Shots 20 C2b Pullups Then.. Front Planks: 1 x Max Effort (no

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WOD 12/30/14

15 Minutes of Hi Hang Snatch technique work (from the pockets) Advanced: Work up to a heavy Hi Hang triple Then….. From the Crossfit Open 2011 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20   Happy birthday to Tokarczyken Little!

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WOD 12/29/14

Front squats: 4 x 2 w/ 3 sec pause ( increase weight ) Then: Death by Clean & Jerk 135/95 Every minute add a rep until you cannot complete the number of reps in that minute.

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