PREVIOUS WOD
(Workout of the Day)


 
 
1-26-12  
100 KB swings for time
5 burpees on the minute every minute 


1-25-12  
3 mile run 


1-24-12  
7,5,3,3,2,2,1,1,1 power cleans 70/90%
rest 30 sec
2,1,2,1,2,1,2,1,2 bound to height jumps
rest 1 min
then...
10 min AMRAP:
10 clapping pushups
12 GHD back ext
10 1-arm KB snatch 70/53


1-23-12 
"Mikki's Bday WOD"
5 x 3 and 1's front squat to thruster
2 laps
12 toes to bar


1-21-12 
Member's pick! 


Doing some situps with mom 
1-20-12 
"Rita's Bday WOD"
16 man makers 30/20
16 deadlifts 155/105 
16 double unders 


1-19-12 
7,5,3,3,1,1,1 70-90% Power snatch
rest 30 sec
2,1,2,1,2,1,2 max height box jumps
then...
10 min AMRAP:
10 KB swings 70/53
1 lap
15 pushups


1-18-12
21 thrusters 135/95
2 laps
15 thrusters
3 laps
9 thrusters
4 laps  

 
1-17-12
TABATA THIS
4 min Tabata on each w/ 1 min rest in between
Row
Squats
Pull Ups
Push Ups
Sit Ups



1-16-12
15 minute AMRAP
10 bar-facing burpees
10 cleans 95/65 lbs



1-14-12
Member's pick 


1-13-12
"Patrick's 21!"
3 rounds:
21 alligator burpees
10 spins
21 back ext 
10 spins
21 jumping lunges 


1-12-12
15 min AMRAP:
21 pullups
7 shoot thrus
1/2 gasser 


1-11-12
"Kelly"
5 rounds:
400 m run
30 box jumps
30 wall balls


1-10-12
10 rounds:
15 deadlifts 135/95
15 pushups


1-9-12
max hang squat clean
2 min rest then...
3 rounds:
10 power snatch 95/65
10 push press 95/65
10 x 70% max height box jumps


1-7-12
5 rounds:
40 m OH double KB walk 53/35
40 m bear crawl 
15 pushups
1/2 gasser 


1-6-12
1 mile run for time
then
10 min to get max snatch
 

For Older Workouts and Times, please view our WOD log at the gym or visit www.noscrolls.com and join the "crossfit fx tx" team.