130131

http://crossfitsteam.com/january-31st-wod/

30 wall balls (20/10)
30 push ups
30 kb swings (70/53)
250m Row
30 jumping lunges
30 pull ups
30 air squats
250m row
30 air squats
30 push ups
30 box jumps (24/20)
250m row
30 deadlifts @BW
800m run
50 double unders

Scott 22:39
Candace 23:29 & 24:04 (did it twice)
Frank 34:24

130130

http://crossfitsteam.com/january-30th-wod-weekend-schedule-930am-classes-only/

Cash In

20 Wall Balls

20 Burpees

WOD

15m AMRAP

Anyone who is too sore from ring dips yesterday can sub push ups.

3 Power Cleans (155/95)

3 Ring Dips

6 Power Cleans (155/95)

6 Ring Dips

9 Power Cleans (155/95)

9 Ring Dips

12 Power Cleans

12 Ring Dips

15 Power Cleans

15 Ring Dips

Keep climbing the ladder until the 15 minutes is up

Scott 5 rounds + 15 power cleans (185# p/c)

Cash Out

Row 500m

130128

http://crossfitsteam.com/january-28th-wod/

Cash in
DB Snatch
6-6-6-6

WOD
6 DB Snatch
6 burpees
Row 200m
12 db snatch
12 burpees
Row 200m
18 db snatch
18 burpees
Row 200m
24 db snatch
24 burpees
Row 200m

Scott 11:35 (70# db)

130127

http://crossfitsteam.com/january-27th-wod/

Cash in
Row 600m

WOD
12min AMRAP
1 Push press (115/75)
1 KB swing (70/53)
2-2
3-3
4-4

Go until time is finished

Scott: 12 rounds + 7 pp

130124

http://crossfitsteam.com/january-24th-wod/

WOD

21-15-9

KB SDHP (53/35)

Box Jumps (24/20)

KB Swings (53/35)

1min plank hold between each round

Scott 8:18 (70lb kb; 30" box)

130122

http://crossfitsteam.com/january-22nd-wod/


Cash In
Front squat
5-5-4-3-3

WOD
21-18-15-12-9-6-3
Wall balls (20/10)
Pull ups
Sit ups

2 stone to shoulders between each round (125#)

Scott 15:30

130121

http://crossfitsteam.com/january-21st-wod-and-hours/

Cash in
Push jerk
3-3-3-3
Relatively light, concentrate on technique

WOD
Run 800m
15 clean and jerks (135/95)
Run 400m
15 clean and jerks (135/95)
Run 800m

Scott 15:45

130118

http://crossfitsteam.com/january-18th-wod/

Run 1 mile

WOD
10m EMOTM
10 KB swings (70/53)

8m EMOTM
10 Ground to overhead (45/25lb plate)

6m EMOTM
10 toes 2 bar

130117

http://crossfitsteam.com/january-17th-wod/

Cash in
10 stone 2 shoulder

WOD
50 lunges (45/25 plate over head)
40 pull ups
30 thrusters (95/65)
20 burpees
10 squat cleans (95/65)
100 double unders
100 sit ups

Scott 14:10
Candace 15:27

130116

http://crossfitsteam.com/january-16th-wod/

Bear Complex Ladder
EMOTM increase weight by 10lbs every minute

Women start at 45
Men start at 75

When you miss a rep immediately start your cash out

Scott 195

Cash Out
Row 2000m

Scott 7:36

130114

http://crossfitsteam.com/january-14th-wod/

Cash in
Deadlifts
8-6-4-2-2

WOD
5rds
7 deadlifts
14 push ups
21 KB swings

Scott 10:58 Rx
Candace 9:45
Frank 14:55



Cash out
Row 500m

130112

10-9-8-8-6-5-4-3-2-1 reps for time:
toes through rings
power snatch 95/65
*20 lateral jumps over parallette after each round

Scott 13:29 Rx
Anaida 16:13
Jaclyn 20:12 Rx

130110

http://crossfitsteam.com/january-10th-wod/

Cash In
Hang squat cleans
5-5-5

WOD
5rds
8 thrusters (115/75)
16 deficit push ups
Row 250m

Scott 14:13
Candace 16:33

130109

http://crossfitsteam.com/january-9th-wod/

Cash In
Tabata
Air Squats
Sit ups
Box Jumps

WOD
10 C&J (155)
5 Rope Climbs
10 Burpees

8 C&J
4 Rope Climbs
8 Burpees

6 C&J
3 Rope Climbs
6 Burpees

4 C&J
2 Rope Climbs
4 Burpees

2 C&J
1 Rope Climbs
2 Burpees

SH 13:08

130108

http://crossfitsteam.com/january-8th-wod/

WOD
800m Run
then
3 Rds
10 OHS (95/65)
15 pull ups
20 KB swings (70/53)
then
800m Run

SH 19:14

130107

http://crossfitsteam.com/january-7th-wod/

Cash in
Row 500m

20 push ups
20 lunges
2 rope climbs
20 push press (95/65)
20 jump squats
2 rope climbs
20 HSPU
20 toes 2 bar
2 rope climbs
20 hang snatches (95/65)
20 push ups

SH 8:56

Cash out
Row 500m

130105

http://crossfitsteam.com/january-5th-wod/

Cash in
10m EMOTM
3 snatches (115/75)

WOD
10m AMRAP
5 HSPU
10 wall balls
20 air squats

Cash Out
50 dbl unders
10 toes 2 bar
50 dbl unders
10 knees 2 elbow

130104

http://crossfitsteam.com/january-4th-wod/

Cash in
Deadlifts
4-4-8-8-12

WOD
3 Rds
30 ring dips
30 single arm KB swings
30 sit ups
30 box jumps (24/20)

SH 19:18

Cash out

400m row

130102

http://crossfitsteam.com/january-2-wod/

Cash in
Tabata Planks

WOD
4 rds
15 back squats (155/95)
50 mountain climbers
75 double unders

Cash out
1000m row

SH 15:55