8/23/14 WOD

Main – CrossFit

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Metcon (AMRAP – Reps)

Teams of 4

21 min cap

Run 800m w/ med ball as team (20/14)
80 shoulder to oh (115/75) (155/95 Rx+)
100 toe to bar
140 KBS (53/35)
AMRAP DU

8/22/14 WOD


Main – CrossFit

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Clean DL+clean ext+power clean 5×2 (not touch and go) (5×2 (build each set))

Loaded (5 Rounds for time)

100m sprint
100 ft Farmers carry
12 Pistol squats alternating
15 box jumps (24/20in)
5 rds (1:00 rest after each rd)

White band- lateral box step ups instead of pistols

8/21/14 WOD


Main – CrossFit

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Shoulder Press (3×5 (@80%))

Weighted Step-ups (3×5 each leg)

Megan (Time)

3 rds for time

21-15-9
Burpees
KB Swings
Double Unders

8/20/14 WOD


Main – CrossFit

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Kettlebell Swing (10 min EMOM; 15 KBS (choose weight; russian))

white band-10 KBS; 5 min

Rollerballz (Time)

5 RFT

16 WBS (20/14lb)
7 hang power cleans (65% 1RM) (white band- 7 burpees)

12 min cap

8/20/14 STAPLES


Main – STAPLES HQ

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Metcon (Time)

Team WOD (3-4 people)

100 Burpees
200 Sit ups
300 Air Squats
* after each movement is completed perform 200m run
only 1 person is working at a time; reps can be partitioned anyway you want per movement

8/19/14 WOD


Main – CrossFit

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Deadlift (3×3 (80-85%))

Single Arm Landmine Row (3×12)

Speedy Gonzalez (3 Rounds for time)

3 Rd’s

25 Cal Row (1 min cap/ MAX EFFORT)
10x20m shuttle sprint (30 low box jumps scaled)
*this WOD should be near max intensity throughout

Rest 1:00 repeat