WOD

21-15-9

• 155lb. Deadlift
• Handstand Pushups

WOD

• 2000m row
• Tabata of 45 on 15 off
• Jump Rope, push ups, crunches

then…..

• 8 x 8′s
• 25# Full squat cleans DB
• 25# Push Press DB
• 25# Burpees DB
• 25# Rowing Push up DB

WOD

5 rounds for time

• 115# Back Squat (5)
• 14# Wall Balls (30)

WOD

• “The Chief”

As many rounds in 3 minutes followed by 1 minute rest for 5 rounds

• 95# power cleans
• 6 push ups
• 9 squats

Group Cycling – Interval Ride 1 hour

Power Cycle

• 10 minute warm up Level 1-2
• 8 minute threshold
• 5 minute tempo Level 3
• 5 x 3.5 Level 5 follow each interval with 4.5 minute tempo Level 3
• 5 minute cool down

GET SOME!!!!

WOD

• With a contiuously running clock
• 30 BWT Deadlift
• 5 Box Jumps
• Row 200m
• Rest 30 sec
• 25 BWT Deadlift
• 10 Box Jumps
• Row 200m
• Rest 30 sec
• 20 BWT Deadlift
• 15 Box Jumps
• Row 200m
• Rest 30 sec
• 15 BWT Deadlift
• 20 Box Jumps
• Row 200m
• Rest 30 sec
• 10 BWT Deadlift
• 25 Box Jumps
• Row 200m
• Rest 30 sec
• 5 BWT Deadift
• 30 Box Jumps
• Row 200m

WOD

• 100 OH Squats
• 5 Ring Dips
• 75 OH Squats
• 10 Ring Dips
• 50 OH Squats
• 15 Ring Dips
• 25 OH Squats
• 20 Ring Dips

We Rocked!

Crossfit Motor City – Sterling Height

WOD

• X5
• 75# Clean to full squat -3
• 75# Push Jerk – 5
• 75# Power Clean – 7
• Pull Ups – 9

WOD

• 10 Burpees
• 10 KB Squats 30#
• 10 KB Push Press 30#
• 10 KB Over Head Lunge 30#
• 10 KB Swing

Use right arm then left arm; repeat each side 2x for time.