April 18th 2013 WOD

Prowler / Sled Work

Weighted Pull Ups
4-6x8

WOD
Run/Row/Dunder
500/500/50
35 Wall Balls 20/14
Run/Row/Dunder
500/500/50
25 Ball Slams 30/20
Run/Row/Dunder
500/500/50
15 T2B

Train Hard Train Smart

Scale (up/down) as needed.

April 17th 2013 WOD

7 climbing sets of:
2 Push Press + 1 Push Jerk/Split Jerk

WOD 
EMOTM 16 Minutes:
Odd 4 KB Swings + 3 KB Squats + 2 KB SDHP 32/24
Even 5 HR Push Ups Sprint the length of the asphalt.

Happy Birthday Denise.

Train Hard Train Smart

Scale (up/down) as needed.

April 16th 2013 WOD

GHD Hip Extensions
Planks & Holds

WOD 
Run/Row
750M followed by
3 Rounds
6 Hang Power Clean 135/95
12 Bar Facing Burpees

Train Hard Train Smart

Scale up/down as needed.

April 15th 2013 WOD

Strength 
Tempo Front Squats
3-3-3-3

WOD
"Helen"
3 Rounds for time:
Run 400m
21 KB Swings 24/16
12 Pull Ups

Train Hard Train Smart

Scale (up/down) as needed.

April 12th 2013 WOD

Power Clean 
5x5

WOD
3 Rounds for time:
8 KB Goblet Squats 32/24
12 Lunges w/ plate OH 45/25
16 Burpees

Train Hard Train Smart

Scale (up/down) as needed.

April 11th 2013 WOD

Skill 
Double Unders
GHD Sit Ups

WOD 
Mini "Angie"
50 Squats
50 Sit Ups
50 Push Ups
25 Strict Pull Ups/Chin Ups

Train Hard Train Smart

Scale (up/down) as needed.

April 10th 2013 WOD

Press 3 x 3 
Push Press 3 x 3

WOD
In 7 Minutes:
Row 750M
40 Box Jumps 24/20
In the remaining time max rep wall balls (20/14).

Train Hard Train Smart

Scale (up/down) as needed.

April 9th 2013 WOD

Weighted Pull Ups 3 x 6-8
Weighted Dips 3 x 6 6-8

WOD
21-15-9
T2B
KB Swings 24 kg / 16 kg
AM Sit Ups

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Scale (up/down) as needed.

April 8th 2013 WOD

Strength 
Back Squat 
5x5

WOD
Row 1000M
10 Burpees
Run 500M
10 Burpees
25 Double Unders

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Scale (up/down) as needed.

April 5th 2013 WOD

Strength 
Sumo Deadlift
5x5

WOD
6 Rounds for time:
Run 250M
15 Push Ups
15 KB Swings 32/24

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Scale (up/down) as needed.

April 4th 2013 WOD

CrossFit Games Open Workout 13.5:

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

April 3rd 2013 WOD

Front Squat 
3-3-3-3-3

WOD
1 Min Max Effort T2B
1 Min Max Effort Burpees
1 Min Max Effort Row for Cals
1 Min Max Effort Ball Slams 30/20

Rest 4 Min and Repeat

Scale up/down as needed.

April 2nd 2013 WOD

Strength 
Clean Complex
1 Power Clean + 1 Hang Clean + 1 Clean work up to a heavy set.

WOD
10 Rounds of Cindy for time:
5 Pull Ups
10 Push Ups
... 15 Air Squats

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Scale up/down as needed.

April 1st 2013 WOD

Paleo Challenge Re-Test

Max Set Strict Pull Ups

Run / Row 800M

Max Wall Balls in 2 Minutes

WOD
Row 350m
21 KB Swings
21 Burpees
21 KB Swings
Row 350m

Remember your sheets, winners will be chosen this week and will need to produce a journal.

Train Hard Train Smart

Scale as needed.

March 29th 2013 WOD

Strength/Skill
Power Snatch + Squat Snatch, climb up to a max set.

WOD
400M Row/Run
20-15-10
Pistols
Push Ups
800M Row/Run

Train Hard Train Smart

Scale as needed.

March 28th 2013 WOD

CrossFit Games Open Workout 13.4:

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women

March 27th 2013 WOD

Strength 
Press 5x5

WOD
3 Rounds for time:
Run/Row 500M
20 Goblet Squats 1.5 pood / 1 pood
15 T2B

Train Hard Train Smart

Scale (up/down) as needed.

March 26th 2013 WOD

Skill 
Rowing

WOD
10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Burpee Box Jumps 24/20

Train Hard Train Smart

Scale as needed.