WOD for Tuesday, 4/14/15:

10 minute AMRAP:

200m Run

Max Effort Pull-Ups

*score is total number of pull-ups

Wod for Monday, 4/13/15:

4 rounds:

15 Handstand Push-Ups

12 Front Squats (155#/105#)

9 Bar Facing Burpees

16 Minute Time Cap

WOD for Thursday, 3/9/15:

EMOM for 14 minuts:

1 squat clean
1 hang squat clean
1 jerk

(70% of your 1RM clean and jerk)

WOD for Wednesday, 4/7/15:

3 rounds:

500m row
20 toes to bar
10 burpee box jump overs (24″/20″)

WOD for Tuesday, 4/7/15:

25-20-15-10
kettlebell swings (53#/35#)

400m run after each round

WOD for Monday, 4/6/15:

AMRAP for 20 minutes:

1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
1 full snatch (95#/65#)*
*add 1 snatch per round

WOD for Thursday, 4/2/15:

3x:30 back extension hold (45#/25#)*

then…

EMOM for 8 minutes:
1 hang squat snatch + 2 OHS (115#/75#)**

WOD for Tuesday, 3/31/15:

15-10-5-10-15

hang squat clean (125#/85#)
ring dips
box jump overs (24″/20″)

WOD for Monday, 3/30/15:

AMRAP for 12 minutes:

2 deadlifts (225#/155#)
2 bar muscle-ups (scaled: 2 C2B)
100m run
4 deadlifts
4 bar muscle-ups
100m run
6 deadlifts
6 bar muscle-ups*
100m run

*continue to add two reps per movement, per round until the time is up.

WOD for Friday, 3/27/15:

CrossFit Games Open WOD 15.5:

27 calorie row
27 thrusters (95#/65#)
21 calorie row
21 thrusters
15 calorie row
15 thrusters
9 calorie row
9 thrusters