03.04.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 8 Rounds, :15on/:15off 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 8:00 AMRAP 5 Toes to Bar 5 Chest to Bar 5 Burpee Box Jumps

02.04.2014

WARM-UP: AMRAP in 5:00 5 Push ups 10 Rows 15 Squats STRENGTH: 8 Rounds 15on/15off 1.) Dips 2.) C2B WOD: For Time: 21-15-9-3 Burpee Box Jump K2E *15 Double Unders before each round

5.14.2013 [tuesday]

“Fran on the Ropes” For Time: 21 Thrusters 95/65# 21 Pull ups 21 DU / 42 SU 15 Thrusters 15 Pull ups 15 DU / 30 SU 9 Thrusters 9 Pull ups 9 DU / 18 SU -REST as needed- AMRAP in 2:00: Burpee Box Jumps [slideshow]