
Workout
“THE AIR FORCE WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
*Every minute on the minute you must stop and complete 4 burpees
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Compare to 01/24/11
January 27th, 2012 | Category: W.O.D. | Leave a comment

Workout
1 KB Snatch
Turkish Get-Up (from standing – down and back up)
Repeat on Other Arm
then Repeat for 2 KB Snatch
up to 5 KB Snatch
and back down to 1 KB Snatch
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January 26th, 2012 | Category: W.O.D. | Comments (1)

Workout
5 Deadlifts
5 Clapping Push-ups
5 Box Jumps
On the minute every minute for 10 minutes
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January 25th, 2012 | Category: W.O.D. | Comments (4)

Workout
9 Push-Press
12 KB Swing
15 Pull-ups
AMRAP in 20 minutes
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January 24th, 2012 | Category: W.O.D. | Leave a comment

Workout
2 Snatch
4 OH Squat
6 Burpees
8 Rounds
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January 23rd, 2012 | Category: W.O.D. | Comments (1)
Rest

“Always bear in mind that your own resolution to succeed is more important than any one thing.”
– Abraham Lincoln
January 22nd, 2012 | Category: W.O.D. | Leave a comment

Workout
“Filthy Fifty”
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
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Weightlifting at 9am
Team WOD at 10am
January 21st, 2012 | Category: W.O.D. | Comments (1)

Workout
CrossFit Disco
10 9 8 7 6 5 4 3 2 1
Power Clean @ 75% of body weight
Pull Ups
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Compare to 11/23/10
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Update: Weightlifting Seminar has been postponed so Saturday will be 9am Weightlifting and 10am Team WOD
January 20th, 2012 | Category: W.O.D. | Comments (5)

Workout
Row 500m
then 4 Rounds of
15 Wall Ball
9 Ring Dips
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January 19th, 2012 | Category: W.O.D. | Comments (1)

Nice Jerk PR Morgan!
Workout
Deadlifts
Box Jumps
7 Rounds
*Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of dead-lifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.
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Compare to 01/25/11
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January 18th, 2012 | Category: W.O.D. | Comments (3)