11/15/13 WOD

Record total time for all.
40 minute Time Cap
21-18-15-12-9-6
Sumo Deadlift High Pull (115/75)
Wall Ball (20/14)
– Rest 5 min –
21-18-15-12-9-6
Shoulder to Overhead (115/75)
KB Swings (53/44)

11/14/13 WOD

Thursday
11/14/13

"Helen"

Three rounds for time:
Run 400 meters
Kettlebell X 21 swings
12 Pull-ups

 Power
Push Jerk
3-3-3-3-3

11/13/13 WOD

Tuesday
11/13/13

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

11/12/13 WOD

Tuesday
11/12/13

Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

 Power
Shoulder Press
3-3-3-3-3

11/08/13 WOD

Friday
11/08/13

Three rounds for time of:
135/85 pound Overhead squat, 10 reps
50 Double-unders

11/7/13 WOD

Thursday
11/7/13

21-15-9
Deadlift (225/155)
Thrusters (95/65)

Front Squat

5-5-5-5-5

11/06/13 WOD

Wednesday
11/06/13

7 rounds on the minute, alternating minutes (14 minutes total)

20 Wall ball
12 Hang Clean

Power
Back Squat
2-2-2-2-2-2-2