WOD: 3/31/15

WOD: Warm and Rainy, Cold and Clear, When Will Mother Nature Put It Together?!

10 min AMRAP

30 Double Unders

15 Snatches (75)

WOD3/24/15

WOD: king for a day!

Metcon:

5 MIn AMRAP

600M Run

Max Deadlift (155,115)

4 Min AMRAP

400M Run

Max Front Squat (155,115)

3 Min AMRAP

200M Run

Max Lateral Burpees

*Running clock no breaks

WOD 3/21/15

Barbell:

Snatch

70% 1 set of 4, 75% 2 sets of 3, 80% 1 set of 3

Deficit Deadlift

55% 12 set of 2 reps

Metcon: 

3 Rounds

10 Box Jump (24,20)

15 KBS (53,35)

20 KB Push Press

* Must row 1,000M during the WOD

WOD 3/19/15

WOD: GO NOVA!

8 Rounds for time:

8 Pull-ups

8 Front squats (95)

8 OH press (95)

Run 200m

WOD: 3/17/15

WOD: Irish Salute to Frisco

AMRAP 10 Min

1 Power Clean (135,95)

5 Lateral Burpees

2 Power Clean

5 Lateral Burpees

go up by 1 rep

WOD 3/12/15

WOD: Nancy

5 rounds for time:

15 overhead squats (95)

400m run 

WOD 3/3/15

WOD: Icy Interlude

4 rounds for time:

5 squat cleans (135)

10 pull-ups

12 push-ups

Run 400m