WOD: “Angie”

100 pull ups

100 push ups

100 sit ups

100 squats

*here is an example of a scaled version: 10 rounds: of 10 reps of . . .

Moms: 21-15-9 reps

Push ups

Lunges (total steps)

Hang power cleans

College Bound: 10 rounds:

Sprint 100 meters

Rest 1:3 (work :rest) ratio

Hurry home Josh. We all miss you.

WOD: “CrossFit Football Total”

1 rep max of:

Power clean

Back squat

Bench press

Deadlift

*after warming ups, only 3 attempts are permitted.

*must have full range of movement (explained during class)

*must go in the specific order

* add up your weight for each lift for your total

College Bound: “Football Gone Bad”

Three 1 minute rounds:

Dumbbell thrusters 45 lbs

Box jumps 20”

Push ups

Double unders

Row for calories

Rest one minute between rounds

Last done 5/28/10

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