August 2015

WOD for Monday, 8/31/15:

3 rounds:

10 clusters (135#/95#)
15 box jumps (24″/20″)
20 push-ups

WOD for Friday, 8/28/15:

“CrossFit Games Open WOD 14.4”

AMRAP for 14 minutes:

60-calorie row
50 toes-to-bars
40 wall-balls (20#/14#)
30 power cleans (135#/95#)
20 muscle-ups

WOD for Thursday, 8/27/15:

EMOM for 12 minutes:

1 snatch + 1 hang snatch + 1 overhead squat

WOD for Wednesday, 8/26/15:

row 1000m
rest 2 minutes
50 burpee box jumps (24″/20″)
rest 2 minutes
800m run

WOD for Monday, 8/24/15:

4 rounds:

AMRAP for 1 minute: deadlifts (185#/125#)
AMRAP for 1 minute: ring dips
AMRAP for 1 minute: strict pull-ups
1 minute rest

WOD for Thursday, 8/20/15:

EMOM for 18:

ODD: 3 back squats w/3 second pause (75%)
EVEN: 30 double-unders

WOD for Wednesday, 8/19/15:

4 rounds:

750m row
1 minute rest
600m run
1 minute rest

WOD for Tuesday, 8/18/15:

5 rounds:

10 burpees over the bar
10 power snatches (135#/95#)

WOD for Monday, 8/17/15:

3 rounds:

15 thrusters (115#/75#)
20 chest to bar pull-ups
400m run

WOD for Friday, 8/14/15:

“Nate”

AMRAP for 20 minutes:

2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70#/53#)