Monday

WOD

"CrossFit Total"

1 Rep Max Back Squat

1 RM Press

1 RM Deadlift

You will be allowed 3 attempts at each lift, the highest of the 3 will be your 1RM, added together for a total score. Post totals to comments.

Saturday

CrossFit Keg Stands

WOD

1. You will have 10 minutes to complete:

          Run 200m

          15-12-9 of:

                 Squats

                 Body Rows

                 Push ups

          Run 200m

2. 15 minutes to complete:

          Run 400m

          10 pullups

          20 push ups 

          30 Sit ups

          40 Squats

          Run 400m

3. 10 minutes to complete:

          Run 200m

          15-12-9 of:

                 Squats

                 Body Rows

                 Push ups

          Run 200m

The time periods are treated as rounds, so 10-15-10 minute rounds. The faster you perform the assigned task in the each round, the longer you have to rest. Round 2 begins immediately with the conclusion of round 1, and round 3 begins when round 2 ends. 

Confused yet?

Friday

Kettlebell swings...gives you wings.

WOD

5 Rounds for time:

20 Wallball Shots
30 Situps

Post times to comments.

Thursday

WOD

3 Rounds for time:

400m Run

Press (75/45), 21 Reps

Post times to comments.

Wednesday

WOD

30-20-10

Kettlebell Swings (55/35)
Burpees

Post times to comments.

Tuesday

WOD

Power Clean

3-3-3-3-3-3-3

Post loads to comments.

Monday

WOD

Mutated "Cindy"

Complete as many rounds as possible in 20 minutes:

200m Run
5 Pullups
10 Pushups
15 Dumbbell squats

Post weights used/number of rounds completed to comments.