Monthly Archives: July 2014

WOD

Part 1- OH Squat 3-3-3-3 Part 2- 10 min AMRAP 15 KB swings ( 53 / 35 ) Burpees (1,2,3,4,5…)

WOD

Part 1- Row 1000m for time Part 2- 8 min AMRAP 10 Deadlifts ( 225/155) 20 Wallballs ( 20 / 14 )

WOD

“The Truth” For time…. 50 Burpees Run 800m 30 Burpees Run 400m 20 Burpees Run 200m

WOD

Part 1: Hang Power Snatch 5×3 Part 2: 5 Rounds 40 sec of work 20 sec of rest Thursters (95/65) Power Cleans (95/65)    

WOD

You will find out what you will be doing when you get to the box. Make sure you get a new CrossFit Enforce shirt!

WOD

Part 1- Core Work Part 2- 10 min AMRAP 10 KB swings ( 53 / 35 ) 10 Burpees 10 KB Push press (5 on L, 5 on R) (53/35)

WOD

Part 1- Deadlift, 8-8-8-8 Part 2- 10 min AMRAP Run 200m 30 air squats *all done outside

WOD

Part 1- For time… 30 Burpee Box Jumps ( 24 / 20 ) 5 min time Cap Part 2- 3 Rounds 1 min of Pull Ups 1 min of Wallballs (20/14) 1 min of Alternating Lunges 1 min of rest * Score is total # of reps

WOD

Part 1- Hang Clean, 3×5 Part 2- For time… 21-15-9 Hang Clean (95/65) Push Ups 30 Double Unders after each round Expansion is almost done!! *Remember assume Squat clean when you do not see power.

WOD

For time…. 25 T2B Run 400m 25 Wallballs (20/14) Run 400m 20 KB Shoulder Press (53/35) Run 400m 25 Wallballs ( 20 / 14 ) Run 200m