DAILY WOD'S

APRIL 3, 2012

"FRAN"
THRUSTERS 95/65
PULLUPS
21.15.9
OR
"HEAVY FRAN"
THRUSTERS 135/95
PULLUPS C2B/45LB/20LB
15.12.9

APRIL 2, 2012

DEATH BY 10M
10M SPRINT EMOM
UNTIL FAILURE
THEN 1 IN REC
400M RUN

MARCH 29, 2012

9 T2B
7 KB SWINGS 50/35
5 DEADLIFTS 185/125
20 MIN AMRAP

MARCH 27, 2012

5 HSPU
7 HANG SNATCH 115/75
100M RUN
10 MIN AMRAP

MARCH 26, 2012

"THE FILTHY FIFTY"
50 BOX JUMPS 24/18
50 JUMPING PULL UPS
50 KB SWINGS 35/25
50 WALKING LUNGES
50 K2E
50 PUSH PRESS 45/35
50 BACK EXT
50 WALL BALL 20/14
50 BURPEES
50 DBL UNDERS
FOR TIME

MARCH 23, 2012

30 DBL UNDERS
20 T2B
10 DEADLIFTS 225/155
5 RDS FOR TIME

MARCH 22, 2012

CROSSFIT OPEN WOD 12.5
THRUSTER 100/65
C2B PULLUPS
3.6.9.12.15.18.21.24.27.30
7 MIN AMRAP

MARCH 20, 2012

200 run
Clean 115/85
Box jump
21.15.9
Finish with
200 run

MARCH 18, 2012

"NATE"
2 MUSCLE UPS
4 HSPU
8 KB SWINGS 70/50
20 MIN AMRAP

MARCH 17, 2012

15 G2OH 95/65
15 T2B
7 MIN AMRAP
1 MIN REC
15 KB SWING 50/35
15 HSPU
7 MIN AMRAP
1 IN REC
15 THRUSTERS 95/65
15 PULL UPS
7 MIN AMRAP

MARCH 15, 2012

CROSSFIT GAMES WOD 12.4
150 WALLBALL 20/14
90 DBL UNDERS
30 MUSCLE UPS
12 MIN AMRAP

MARCH 14, 2012

100M SPRINT
PISTOL SQUATS
KB SWINGS 50/35
10.9.8.7.6.5.4.3.2.1
FOR TIME

MARCH 13, 2012

"NASTY GIRLS"
50 SQUATS
7 MUSCLE UPS
10 CLEAN 135/95
3 ROUNDS

MARCH 12, 2012

50 DBL UNDERS
20 RING DIPS
15 CLEAN 115/85
3 ROUNDS

MARCH 8, 2012

GAMES WOD 12.3
15 BOX JUMPS 24/20
12 PUSH PRESS 115/75
9 T2B
18 MIN AMRAP

MARCH 7, 2012

"SEVENS"
7 HSPU
7 WALLBALL
7 K2E
7 DEADLIFTS 245/175
7 BURPEES
7 KBS 70/50
7 PULLUPS
7 RDS FOR TIME

MARCH 6, 2012

30 DBL UNDERS
20 BOX JUMPS 24/18
10 SQUAT CLEANS 115/85
5 RDS FOR TIME

MARCH 5, 2012

800M RUN
THEN:
20 KB SWING 50/35
30 SIT UPS
15 RING DIPS
3 RDS FOR TIME
THEN:
800M RUN

MARCH 3, 2012

"CINDY"
5 PULL UPS
10 SIT UPS
15 SQUATS
20 MIN AMRAP

MARCH 2, 2012

25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders
FOR TIME

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

FEBRUARY 29, 2012

15 OHS 95/65
30 SIT UPS
15 PUSH PRESS 95/65
5 RDS FOR TIME

FEBRUARY 28, 2012

400M RUN
20 WALL BALL
10 C2B PULL UPS
3 RDS FOR TIME

APRIL 4, 2012