WOD for Wednesday, 1/8/14:

With a partner, complete:

100 KB swings (53#/35#)

100 box jumps (24″/20″)

1,500m row

*while one partner works, the other must hold a barbell in the front rack position (135#/95#)

WOD for Tuesday, 1/7/14:

“Cindy”

AMRAP for 20 minutes:

5 pull-ups

10 push-ups

15 squats

WOD for Monday, 1/6/14:

9 power snatches (115#/75#)

21 burpees

15 power snatches

15 burpees

21 power snatches

9 burpees

 

WOD for Friday, 1/3/14:

“Death by 10 meters”

rest 5 minutes…

“Death by toes to bar”

WOD for Thursday, 1/2/14:

12 minutes to find your 1RM strict press

rest 2 minutes

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

WOD for Wednesday, 1/1/14:

2014m row

14 back squats (275#/185#)

14 muscle-ups

2014m row

WOD for Tuesday, 12/31/13:

“Diane”

21-15-9

deadlift (225#/155#)

handstand push-up

WOD for Monday, 12/30/13:

AMRAP for 14 minutes:

10 kettlebell swings (70#/53#)

10 burpee one leg box jumps (24″/20″)

WOD for Tuesday, 12/24/13:

“The Twelve Days of Christmas”

1 clean (135#/95#)
2 handstand push-ups
3 front squats (135#/95#)
4 sumo deadlift high-pulls (135#/95#)
5 chest to bar pull-ups
6 box jumps (24″/20″)
7 burpees
8 push-ups
9 wall balls (20#/14#)
10 kettlebell swings (53#/35#)
11 deadlifts (135#/95#)
12 thrusters (135#/95#)

WOD for Monday, 12/23/13:

“2008 CrossFit Games Workout #4”

30 squat clean and jerks (155#/105#)