January 31 – 5 RNDS

  • 21 Back Squats 135/95
  • 12 K2E
  • 400 M Run

January 30 – 7 RNDS

  • 7 Front Squats 165/115
  • 7 CTB Pull Ups

January 28 – 24 Min AMRAP

  • 250 M Row
  • 7 Thrusters 135/95
  • 14 T2B
  • 200 M Run
  • 7 Burpees
  • 14 Box Jumps 24/20

January 27 – For Time

  • 800 M Run
  • 9-15-21
    • Power Snatch 95/65
    • Jumping Air Squats
    • 800 M Run

January 26 – Team Linda – 5 RNDS – 40 Seconds ON – 20 Seconds OFF

  • Bench Press – Body Weight
  • Clean – ¾ Body Weight
  • Deadlift – 1 ½ Body Weight

January 25 – The Bear Complex – 5 RNDS, 7 Reps per RND

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

January 24 – For Time

  • 21-15-9
    • KBS 53/35
    • Wall Balls 20/14
    • Rest 3 Min
    • 21-15-9
      • Pull Ups
      • Clapping Push Ups
      • Rest 3 Min
      • 21-15-9
        • Row for Calories
        • Burpees

January 23 – 3 RNDS

  • 30 Double Unders
  • 30 Push Jerks 115/75
  • 30 Box Jumps 24/20

January 21 – For Time

  • 100 Leg Raises – Buy In
  • 30-20-10
    • Jumping Lunges
    • SDB Cleans 50/30
    • Single Arm DB Push Press (½ REP each arm) 50/30
    • 500 M DB Carry Cash Out

January 20 – CFO 2011 WOD #5 – 20 Min AMRAP

  • 5 Power Cleans 145/100
  • 10 T2B
  • 15 Wall Balls 20/14
    • Women & Masters over 55 yrs use 9 foot target

January 19 –

  • On the Min for 9 RNDS
    • 3 OHS – Max Weight
    • On the Min for 7 RNDS
      • 7 Deadlifts (same weight as OHS)
      • 7 Box Jumps 24/20
      • On the Min for 5 RNDS
        • Crane Sprint (approx 50 M)
        • 7 Burpees

January 18 – CFO 2011 WOD #6  – 7 min AMRAP – 3, 6, 9, 12, 15, 18, 21, 24, etc.

  • Thrusters 100/65
  • C2B Pull Ups
  • (scoring = how many reps completed)

January 17 – 4 RNDS

  • 5 ManMakers 50/30
  • 15 OH Walking Lunges 50/30
  • 20 KBS 53/35
  • 25 Box Jumps 24/20

January 16 – “Daniel”

  • 50 Pull Ups (sub Jumping Pull Ups)
  • 400 M Run
  • 21 Thrusters 95/65
  • 800 M Run
  • 21 Thrusters
  • 400 M Run
  • 50 Pull Ups

January 14 – 100 Burpees for time OR 10 min AMRAP Burpees, THEN

  • 7 RNDS or 24 Min AMRAP
    • Dumpster Run (approx 100 M)
    • 12 Power Cleans 135/95 (OR 12 DB Power Cleans 50/30)
    • 9 Wall Balls 20/14
    • 6 Clapping Push Ups

January 13 – CrossFit Total (CFT) – Max Back Squat, Press & Deadlift

January 12 – Elizabeth – 21-15-9

  • Squat Cleans 135/95
  • Ring Dips

January 11 – 12 Min AMRAP

  • 7 Push Press 95/65
  • 7 Pull Ups
  • Crane Sprint (100 M)

January 10 – Clean & Jerk 2-2-2, 1-1-1 – THEN 3 RNDS

  • 21 KBS 53/35
  • Loop Run (250 M)

January 9 – For TIME

  • 400 M Run with 1 DB 50/30
  • 4 RNDS
    • 10 KTE (Knees to Elbows)
    • 15 DB Power Snatch (Right) 50/30
    • 10 DB Goblet Squats
    • 15 DB Power Snatch (Left) 50/30
    • 400 M Run with 1 DB

January 7

  • On the Min for 7 Min-3 Deadlifts 90% 1 Rep Max
  • On the Min for 7 Min- 3 Burpees, 6 Box Jumps 24/20, 9 KBS 53/35
  • On the Min for 7 Min, 7 DB Thrusters 40/25, 7 Push Ups

January 6

  • 200 M Run
  • 30 Wall Balls 20/14
  • 400 M Run
  • 20 Wall Balls
  • 800 M Run
  • 10 Wall Balls

January 5 – 3 RNDS – 5 Min AMRAP

  • 500 M Row
  • BW Back Squats – Max Rep
  • Rest as needed

January 4 – 5 RNDS

  • 3 Bench Press – Max Weight
  • Push Ups – Max Reps
  • Rest as needed

January 3 – 30-20-10

  • Pull Ups
  • Box Jumps 24/20

January 2 – Helton – 3 RNDS

  • 800 M Run
  • 30 DB Squat Cleans 50/30
  • 30 Burpees