WOD for Tuesday, 6/30/15: 800m run 50′ handstand walk (25 shoulder taps) 10 power snatches (135#/95#) 600m run 50′ handstand walk 10 power snatches 400m run 50′ handstand walk 10 power snatches

WOD for Monday, 6/29/15: AMRAP for 10 minutes: 1-3-5-7-9… front squat (155#/105#) C2B pull-ups burpees over the bar

WOD for Friday, 6/26/15: “Hopping Nancy” 5 rounds: 50 double unders 15 overhead squats (95#/65#)

WOD for Thursday, 6/25/15: “CrossFit Total” 1RM squat, press, and deadlift

WOD for Wednesday, 6/24/15: 5x500m row 3 minutes rest between each effort For those of you who would like to know, we are are going to do our “CrossFit Total” this Thursday! The Total is your 1 rep max back squat, strict press, and deadlift. With that said, I’m giving everyone who…

WOD for Tuesday, 6/23/15: AMRAP for 20 minutes: 10 toes to bar 200m run 10 kettlebell swings (70#/53#)

WOD for Monday, 6/22/15: “Elizabeth” 21-15-9 squat clean (135#/95#) ring dips

WOD for Friday, 6/19/15: 4 rounds: 1:00 ME row for calories 1:00 ME hand release push-ups 1:00 ME hang power snatch (95#/65#) 1:00 rest

WOD for Thursday, 6/18/15: EMOM for 12 minutes: ODD: 5 deadlifts (75%) EVEN: 3 pull-up negatives (5 seconds each)

WOD for Wednesday, 6/17/15: 5 rounds: 15 toes to bar 200m run 15 wall balls (30#/20#)