CrossTrain fitness WOD 2/27/15

I

Complete as many rounds and reps as possible in 15 minutes of:
20 chest to bar pull ups 

8 burpees 
5 snatches 

Finish with 50 Tire Flips 

CrossTrain Sports Club WOD 2/26/15

Warm UP
100 Jumping Jacks



1-2-3-4-5-6-7-8
Clean and Jerk
10 Box Jumps after each set

CrossTrain Sports Club WOD 2/23/15

Warm Up
 5 Minute Bike Ride


4 Rounds
WOD
10 Box Jumps
15 Clean and Press
100 Mountain Climbers

CrossTrain Sports Club WOD 2-18-15

Warm Up

5 Minutes on The Bike

WOD

5 Man Makers

50 Mountain Climbers

50 Weighted Sit Ups

CrossBox Jump Rope Sprints

CrossBox Jump Rope Sprints

CrossTrain Sports Club, WOD 2/16/15

 5 Minute Jump Rope




10 Minute AMRAP
1 Bear Complex
2 Bar Facing Burpees
2 Bear Complexes
4 Bar Facing Burpees
3 Bear Complexes
6 Bar Facing Burpee



Closeout with 30 Tire Flips 

CrossTrain Sports Club WOD 2-12-15

 warm up
5 minute jump rope




18 Minute AMRAP
15 Box jumps
12 Push-press
15 Chest to bar pull ups 

#CrossTrain Sports Club WOD 2 -10 -15

Warm Up

5 Minute Bike Ride

4 Rounds
10 Clean and Jerk
20 Wall Ball
20 Box Jumps

#CrossTrain Sports Club WOD2/6/2015#

Strength
Dead Lifts 70%
 3-3-3-3-3
WOD

50 Jumping Jacks
5KB Swings
50 Mountain Climbers
5KB Swings
20 Burpess
5KB Swings

#CrossTrain Sports Club 2/4/15

WOD
3 Rounds 

30 Box Jumps
15 Farmer  carries

10 switch lunges 

50 crunches 

#CrossTrain Sports Club WOD 2/3/15#High Intensity CrossTraining

Warm Up
5 Minute Jump Rope

12 Minute AMRAP
50 Mountain Climbers
16 Kettlebell Swings
  50  Push-ups


Finish 200 Wall Ball Sit Ups 

#CrossTrain Sports Club WOD 2/2/2015

 Warm Up

5 Minute Jump Rope 



4  Rounds
20 KB Swings
10 Medicine Ball Throws 
10 Box Jumps
50 Mountain Climbers