TUESDAY 20180522

WOD: 15 min EMOTM

3 Power Snatches @ 135/95#

MONDAY 20180521

WOD: 1 MILE RUN FOR TIME

FRIDAY 20180518

WOD: 10 DOWN TO 1
Bench press @ 75% Bodyweight
GHDs
KB Swings @ 53/35#

THURSDAY 20180517

WOD: THROWBACK THURSDAY

400m Run
10 Box Jumps
15 Over head squats @ 115/75#

20150518

WEDNESDAY 20180516

WOD: 5 rounds (1min on / 1 min off)
Max rep TIRE flips

TUESDAY 20180515

WOD: 5 Rounds of
30 Air Squats
20 Calories on Rower
10 Lateral Burpees over Rower

MONDAY 20180514

WOD: 10 min AMRAP of
10 Box Jumps @ 30/24"
10 Squat thrusters @ 85/55#

FRIDAY 20180511

WOD: 5 rounds of

10 Power Cleans @ 115/75#
200m Run
10 Push Press @ 115/75#
200m Run

THURSDAY 20180510

WOD: 5 rounds of
2 min max rep Burpee Box Jumps @ 30/24"
1 min Rest

**See CrossFit Main site for today**

TUESDAY 20180509

WOD: 20 min AMRAP of
10 Pull ups
15 T2B
20 GHDs

TUESDAY 20180508

WOD: CFT
90 Calories on Rower  (1600m)

Then,

3 rounds of

10 OHS @ 95/65#
100 Double unders

MONDAY 20180507

WOD: 10 rounds of
100m Sprints
10 Burpees
10 Sit ups

FRIDAY 20180504

WOD: 3 rounds of
800m Run
2 min max Calorie Row
2 min max Deadlifts @ 135/95#

THURSDAY 20180503

WOD: THROWBACK THURSDAY

12 min AMRAP / or 4 rounds of:

25m Crabwalk
25m Kungfu grip plate carry @ 45/25#
25m O/H barbell carry @ 135/85#
25m O/H walking lunges

Wednesday 20180502

WOD: 3 Rounds of 5 min AMRAP
1 min Max Double unders
*4 mins of*
8 Clean and Jerks @ 95/65#
4 Bar Facing Burpees

5 min rest,  then repeat

TUESDAY 20180501

WOD: 20 min AMRAP of
10 Push press  @ 115/85#
10 KB Swings @ 53/35#
10 Box Jumps @ 24/20"