Tuesday, 05.21.13: Daily WOD

Find:

3 RM Seated Box Jump

*Use a box that allows you to sit with the top of your legs at parallel 

then...

Sprint 

10 x 30 yards

*45 second rest between sprints 

Post highest jumps and fastest sprints to comments. 

Monday, 05.20.13: Daily WOD

21, 15, 9 reps of:

Squat 225 lbs
Ring Dips

Post times to comments. 

Ben Oliver - CrossFit Football 

Sunday, 05.19.13: Daily WOD

Rest Day

Corey Costanza & Dog Riley

Saturday, 05.18.13: Daily WOD

Complete 6 rounds:

1 Minute of Calorie Row
1 Minute to perform 15 KB Swings - 2 pood

*You have one minute to row for calories. You have the second minute to perform 15 KB swings. 

Post total calories rowed to comments. 

Jonathan Cedolia

Friday, 05.17.13: Daily WOD

Complete 7 rounds:

Max Rep Handstand Push Ups
15 Hollow Rocks

Post total HSPU completed to comments.

Jack Turnbaugh

Thursday, 05.16.13: Daily WOD

The "Original" Volkswagen 

21, 15, 9 reps of:

Bench Press @ body weight
Strict Pull Ups 

Post loads used and times to comments. 

Brandon Copeland

Wednesday, 05.15.13: Daily WOD

Rest Day

Tony Foster

35% off Well Food Co Jerky

Tuesday, 05.14.13: Daily WOD

Find:

3 RM Max Height Box Jump

then..

Sprint

12 x 50 yards

Rest 30 seconds between sprints

Post box jump height & fastest sprint times to comments. 

Chelsey Haardt - LA Temptation

Iron Sharpens Iron Shirt in stock now!

Monday, 05.13.13: Daily WOD

Complete as many rounds in 7 minutes of:

5 Power Clean to Push Press
7 Full Glute Ham Raises 

*Amateurs - use 85% of last set of 5 reps from today's Press
*Collegiate & Professional - use 85% of today's 3 RM Press

Post rounds completed to comments. 

Rocco Annecchini

Sunday, 05.12.13: Daily WOD

Rest Day

Blake Severson