6/29/12

• SWOD then...
• 
  
• 4 rounds 
• 
  
• 12 Sumo DLHP (95/65) 
• 12 Push Press (95/65) 
• 12 med ball situps (20/14)

6/28/12

• SWOD
• 
  
• 3 rounds
• 
  
• 800 M run
• 8 muscle ups / 15 ring dips / 45 box dips

6/27/12

• SWOD then...
• 
  
• 1,2,3,..7,8,7,6...1 
• *pyramid up to 8 and back down*
• 
  
• Pullups 
• KB Swings (70/53) 
• Wall Balls (20/14) 
• 
  
• cool down: 100 med ball partner situps (20/14)

6/26/12

• SWOD then...
• 12 Min AMRAP
• 
  
• 3 Deadlift (315/225)
• 20 mountain climbers
• 30 double unders
• rest 5 minutes
• Run 1 mile for time

6/25/12

• SWOD then...
• 
  
• EMOM - Every minute on the minute
• 5 rounds
• 5 OHS (135 / 95)
• 12 HR pushups
• 2 minute break then...
• 5 rounds EMOM
• 10 Front Squats (135 / 95)
• 10 burpees

6/23/12

• teams of 2 or 3 
• 
  
• 4 rounds 
• 
  
• 50 M Sand Bag Lunges 
• 400 M Sand Bag run 
• 30 Sumo DLHP (70/53) 

6/22/12

• SWOD then...
• 
  
• 8 rounds
• 8 burpees
• 8 KB Swings (70/53)
• 8 Plate get up situp (45/25)

6/21/12

• 4 rounds
• 
  
• 20 pullups
• 20 Thrusters  (95/65)
• 20 double unders / 60 singles
• 
  
• cool down: work on skill or core work of choice

6/20/12

• SWOD then...
• 5 rounds
• 10 HSPU
• 10 Toes to Bars
• 400 M run

6/19/12

• SWOD then...
• 
  
• 15 Min AMRAP 
• 
  
• 7 power cleans (185/115)
•  10 ab mat situps 
• 100 M run

6/18/12

• SWOD
• 
  
• 7 rounds
• 
  
• 2 min on, 1 min off
• 5 front squats (205/135)
• 7 Box Jumps (30"/24")
• as many muscle ups / ring dips / box dips as possible in remaining time.
• *total score is total muscle ups or dips*

6/15/12

• SWOD
• 
  
• 7 min AMRAP
• 
  
• 5 KB Sumo DLHP (70/53)
• 2 rope climb ascents (modifications will be made if necessary)
• 
  
• 5 min rest then...
• 
  
• 7 min AMRAP
• 
  
• 5 floor press (135/95)
• 10 floor wipers (135/95)(5 each side)

6/14/12

• SWOD / skill then...
• 
  
• 5 rounds
• 
  
• 6 Snatch (115/75)
• 20 wall balls
• 200 M run

6/13/12

• SWOD then...
• 10-9-8-7-6-5-4-3-2-1
• Push Jerk (155/105)
• Box jumps (24"/20")
• med ball situps (20/14)

6/12/12

• SWOD or Skill
• 
  
• 800 M run
• 60 burpees
• 60 pullups
• 800 M

6/11/12

• Warmup 5 rounds of cindy (not for time)
• 
  
• 7 rounds
• 5 Hang Power Cleans (135 / 95)
• 5 Thrusters (135/95)
• 7 Toes to Bars

CrossFit for HOPE 6/9/12

• Three rounds of: 
• 
  
• Burpees 
• 75 / 45 pound Power snatch 
• Box jump, 24" box 
• 75 / 45 pound Thruster 
• Chest to bar Pull-ups 
• 
  
• "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

6/8/12

• SWOD then...
• 
  
• 7 rounds
• 
  
• 7 ring dips / or 21 box dips
• 10 v-ups
• 10 clapping/plyo pushups
• 100 M run

6/7/12

• 15 min AMRAP
• 
  
• 5 squat clean (155 / 105)
• 5 Floor press (155 / 105)
• 10 toes to bars 
• 
  
• cool down: stretching

6/6/12

• SWOD then..
• 
  
• 400 M run
• 30 M OH Lunges (45/25)
• 20 pullups
• 30 KB American Swings (70/53)
• 20 pullups
• 30 M OH Lunges (45/25)
• 400 M run

6/5/12

• SWOD then...
• 
  
• 4 rounds
• 
  
• 10 OHS (115/75)
• 20 Double Unders / 60 singles
• 10 Push Press (115/75)
• 20 Double Unders / 60 singles

The Pit Team Wars 6/4/12

• *Team WOD 2-3 people per team 
• 
  
• 4 rounds 
• 
  
• 10 Partner Deadlift (2 people at once on bar) (315/225) 
• 10 Partner hop burpees while other partner does plank hold (partner will jump over planking partner to finish each burpee then partners switch so each do 10 per round) 
• 400 M run with Sandbag (45/25) 
• 
  
• *teams of 3 will do 15 deadlifts (alternate partners), all 3 do 10 burpees alternate plank holder, and 600 M run with Sandbag*

6/2/12

• 20 Minute AMRAP
• 
  
• 5 pullups
• 10 KB Sumo DLHP (70/53)
• 15 Pushups
• 20 Mountain Climbers (10/leg)