I’m glad Girl Week is over! To start with Fight Gone Bad and end with Kelly, makes for a tough week. Not to mention our tough new baby girls!

This week includes rope climbs on Friday, so dress accordingly. Wods this week are courtesy of crossfit.com.

MONDAY 9/15/14
Front Squats
3-3-3-3-3
Death by Front Squats @ 75% max

TUESDAY 9/16/14
“The Seven”
7 Rounds for time:
7 Handstand Push-ups
7 Thrusters (135, 95)
7 Knees to Elbows
7 Deadlifts (245, 165)
7 Burpees
7 KB Swings (70, 53)
7 Pull-ups

WEDNESDAY 9/17/14
2 Rounds for time:
20 Box Jumps (30, 24)
5 Muscle-ups (15 Pull-ups, 15 Dips)
30 Box Jumps (24, 20)
5 Muscle-ups (15 Pull-ups, 15 Dips)
40 Box Jumps (20, 18)
5 Muscle-ups (15 Pull-ups, 15 Dips)

THURSDAY 9/18/14
For time:
21 Deadlifts (225, 155)
400 meter Run
18 Deadlifts (225, 155)
400 meter Run
15 Deadlifts (225, 155)
400 meter Run
12 Deadlifts
400 meter Run (225, 155)

FRIDAY 9/19/14
5 Rounds for time:
20 Wall Ball Shots (20, 14)
(12′ 10′ target)
1 Rope Ascent

SATURDAY 9/20/14
Open Gym from 8 to 10

Posted in Workout of the Day

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