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