WOD for Friday, 1/24/14:

4 rounds:

50 squats

15 handstand push-ups

WOD for Thursday, 1/23/14:

Every 90 seconds, complete 3 cleans.  Increase your weight each round.

WOD for Wednesday, 1/22/14:

6 rounds:

12 kb push presses (left arm) (53#/35#)

12 kb push presses (right arm)

8 strict pull-ups

8 burpees

WOD for Tuesday, 1/21/14:

row 500m

50 kettlebell swings (53#/35#)

50 box jumps w/ kettlebell (24″/20″)

50 kettlebell swings

row 500m

WOD for Monday, 1/20/14:

AMRAP for 10 minutes:

15 wall balls (20#/14#)

3 muscle-ups

WOD for Friday, 1/17/14:

tabata row (for calories)

rest 2 minutes

tabata kettlebell swing

WOD for Thursday, 1/16/14:

12 minutes to find your 1RM overhead squat

rest 2 minutes

every minute on the minute for 10 minutes:
3 overhead squats at 75% of your new 1RM

WOD for Wednesday, 1/15/14:

21-15-9

deadlift (275#/185#)

box jump (30″/24″)

The CrossFit Games Open registration starts today!

WOD for Tuesday, 1/14/14:

10-1

pull-ups

1-10

handstand push-ups

WOD for Monday, 1/13/14:

4 rounds:

400m run

20 front squats (95#/65#)