04/02/2014

Main – CrossFit Strength/Skill 18M EMOM 1ST MIN: 10 OTL WALLBALLS 2ND MIN: 7 BURPEE SB 3RD MIN: 12 OTB JUMPS Metcon Metcon (Time) 1 MILE RUN REST 3M 800M RUN REST 2M 400M RUN REST 1M 200M RUN *SCORE IS TOTAL TIME

03/31/2014

Main – CrossFit Strength/Skill Complex Work (HEAVIEST SET IN 15M) DL HANG POWER CLEAN 6 LUNGES 5 FRONT SQUATS 4 PUSH JERKS Metcon Metcon (Time) 20 SB BUY-IN (30/20) THEN: 10-8-6-4-2 HSPU 2-4-6-8-10 STRICT PULLUPS 20 SB CASH-OUT (30/20)

Open WOD 14.5

Main – CrossFit Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster,

03/26/2014

Main – CrossFit Strength/Skill Tempo Front Squats (3 sets of 5 to 7 reps) 33X1 Metcon Metcon (Time) PARTNER WOD: EACH TEAM COMPLETES 3 SETS OF: 3 RFT: 12/10 CAL ROW 8 BURPEE OVER THE ROWER (Partner 1 will do 3 rounds, then partner 2 will do 3 rounds. That will be done x 3)

03/17/2014

Main – CrossFit Strength/Skill Metcon (Time) 300 YARD SHUTTLE REST 5M, X2 *COMPLETE 2 BURPEES AT END OF EACH LAP Metcon Metcon (AMRAP – Reps) FOR MAX REPS: 2M MAX ROW FOR CAL REST 30 SECONDS 2M THRUSTERS (115/75) REST 30 SECONDS 2M LIGHT KBS (1.5/1) REST 30 SECONDS X2