Thursday's WOD

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Wod for Tuesday March 22, 2010

Behind the neck split jerk

1-1-1-1-1-1-1

These are awesome and fun.


wmv of wod

mov of wod

Happy St Patty's Day

So, the Crossfit Open has begun.

Week 1 WOD

AMRAP in 10 mins.
30 double unders
15 Power Snatches

If you have 10 minutes, check out my submission vid.

http://www.youtube.com/watch?v=1Bk-iN7eVvk

Today's WOD

Row 150m
Rest 90 sec.

X 10

Sunday WOD

4 Rounds for time

7 muscle ups
15 Dead lift 225lbs
30 Walking lunges

Todays WOD

Shoulder Press
3-3-3-3-3

Yesterday's WOD

5 Rounds
20 Back Squats 135lbs
walk on hands 20 yds




This one was grueling.
21:05

WOD for Wednesday

3 Rounds for time

Run 400m
15 Squat Cleans
9 Handstand Push ups

Hang Power Snatch 3-3-3-3-3

This was yesterday's WOD