WOD - Saturday, July 11

Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

From the 2009 CF Games :D

WOD - Friday, July 10

Thruster 3-2-2-2-1-1-1-1-1 reps

WOD - Thursday, July 9

For time:

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

WOD - Wedneday, July 8

Back Squat
5x5x5x5x5

WOD - Tuesday, July 7

AMRAP 15 minutes
30 KB Swings
20 Box Jumps
10 Push-ups

WOD - Monday, July 6

4 rounds for time of:

50 squats
25 pushups
10 burpees

WOD - Sunday, July 5

Rest Day