WOD
4 rounds
10 Burpee Box Jumps
20 Kettlebell Swings
3 laps
Tuesday, September 30, 2014
9/30/14 Great day for Fitness at The CrossTrain Sports Club
Thursday, September 25, 2014
9/25/14 Great day for fitness at The CrossTrain Sports Club
20min AMRAP
10 Front Rack Squats
50m sprint
50 Sit ups
50 m sprint 
Wednesday, September 24, 2014
9/24/14 Great day for fitness at The CrossTrain Sports Club
3 rounds
5 man makers
100m run
5 bear complexes
100m run
Saturday, September 20, 2014
9/20/14 Great day for fitness at The CrossTrain Sports Club
WOD
40 Wallballs
200m Medicine ball run
30 Snatches
200m Medicine ball run
20 Front Rack Lunges
200m Medicine ball run
30 Snatches
200m Medicine ball run
40 Wallballs
Friday, September 19, 2014
Wednesday, September 17, 2014
9/17/14 Great day for fitness at The CrossTrain Sports Club
800m run
4 rounds
10 Thrusters
10 bar jump burpees
100m run
50 tire flips 
Tuesday, September 16, 2014
9/16/14 Great day for fitness at The CrossTrain Sports Club
Wall Ball
Situps
Squats
Situps
Monday, September 15, 2014
9/15/14 Great day for fitness at The CrossTrain Sports Club
Warm Up
800m run
5 minute jump rope
3 Rounds
20 kb swings
100 m
20 push ups
100m
20 tire jump squats
100m run
100 jumping jacks
100m run
100 sit-ups
100 m run
Friday, September 12, 2014
9/12/14 Great day for fitness at The CrossTrain Sports Club
3 Rounds
400m run
20 Kettlebell Swings (2,1.5)
10 Incline tire push-ups
10 decline tire push ups
Thursday, September 11, 2014
9/11/14 Great day for fitness at The CrossTrain Sports Club
4 Rounds
10 Deadliftst
50 m sprint
10 Front Squats
50m sprint
Wednesday, September 10, 2014
9/10/14 Great day for fitness at The CrossTrain Sports Club
20 min AMRAP
20 burpees
40 situps
20 wall ball
400m
Tuesday, September 9, 2014
9/9/14 Great day for fitness at The CrossTrain Sports Club
WOD
10-9-8-7-6-5-4-3-2-1
Tire jump squats
Thrusters
Monday, September 8, 2014
8/8/14 Great day for fitness at The CrossTrain Sports Club
4 Rounds
20 Wall Ball Throws
20Kb Swings
50 push ups
50 meter run
Friday, September 5, 2014
9/5/14 Great day for fitness at The CrossTrain Sports Club
Warm Up
1600M run
4 Rounds
100 Jumping Jacks
5 Man Makers
100m Sprint
1600M run
4 Rounds
100 Jumping Jacks
5 Man Makers
100m Sprint
Thursday, September 4, 2014
9/4/14 Great day for fitness at The CrossTrain Sports Club
20 min AMRAP
20 wall ball
20 jump squats
200m
Wednesday, September 3, 2014
9/3/14 Great day for fitness at The CrossTrain Sports Club
4 Rounds
10 clean and jerk
40 situps
400m
Tuesday, September 2, 2014
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