WOD's for the Week

MONDAY 4-4-11
"Cindy" AMRAP in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats

TUESDAY 4-5-11
Phillip Meece's going to Afghanistan request:
5 Rounds of:
One minute on: 30 KB Swings (53, 35)
One minute off: rest
These should be locked out overhead swings, not just to your forehead if possible.
*Penalty for not getting 30 Swings in the minute on is 1,000 Meter Row for each round under 30 when the  rounds are up.

WEDNESDAY 4-6-11
Front Squat 5-5-5-5-5

THURSDAY 4-7-11
CrossFit Open Week 2  AMRAP in 15 minutes
9 Deadlifts (155, 115)
12 Push Ups
15 Box Jumps (24, 20)

FRIDAY 4-8-11
5 Rounds for time of:
15 Med Ball Cleans (20, 14)
15 Wall Ball Shots (20, 14)

SATURDAY 4-9-11
Team Workout
*Last Saturday we did a relay obstacle course that turned out to be very fun! Check out the board to see what we did and who won.  Come this week and put your input on the board.