WOD Tuesday 3-23-10

WARM-UP
Row 750m
2xcfwu

WOD
15-12-9 of
Power Clean and Jerk (155/105)
Chest to bar pull-ups
Box Jumps (24/18)
Then finish with 400m farmers walk (55/35)

WOD Monday 3-22-10

WARM-UP
CFWUx3

WOD
21 deadlift 225/185
Run 800m
15 deadlift 225/185
Run 800m
9 deadlift 225/185
Run 800m

TEAM WOD Saturday 3-20-10

Warm-up

row 1000m

30 Lunges

20 Abmat sit-ups

10 Pull-ups

10 Box Jumps


TEAM WOD
Teams of 3
1 person works while 2 people rest

7 Burpees
7 Box Jumps
7 Medicine Ball Thrusters

7 rounds for time

WOD Friday 3-19-10

Warm-Up
3x CFWU


WOD
2 Rounds For Time:
Row 500M
15 Overhead Squat - 95/65lbs
Row 500M
15 Toes-to-Bar

WOD Thursday 3-18-10

Warm-up
3x CFWU

WOD
5 Rounds For Time:
7 Deadlifts - 225/155lbs
11 Burpees

WOD Wednesday 3-17-10

Warm-Up
3xCFWU

WOD
"Karen"
150 wall balls for time

Post-recovery
3 rounds:
Max rep kettlebell swings in 2 minutes. 1 minute rest between rounds. 70/53/35

WEAR GREEN OR PAY THE PRICE!! 17 BURPEES!!! HAPPY ST. PATRICKS DAY !!!

WOD Tuesday 3-16-10

Warm-Up
Row 500m
then: three rounds of:
10 OHS
10Back extensions
10 GHD Sit-ups


WOD
"Murph"
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition pull-ups, push-ups, and squats as needed.