Thurs, Jan 9

Row 1000m

10 min AMRAP
60 bar-facing Burpees
30 Overhead Squats 115#/83#
10 Muscle-ups or 15 Strict Pull-ups

3 min AMRAP
Legless Rope Climbs 15′

Wed, Jan 8

5 min AMRAP
5 Pistols (each)
10 One Arm KB Snatch 53#/35#

5 min AMRAP
Clean & Jerk 165#/110#

5 min AMRAP
10 HSPUs
15 KB Swings 53#/35#

Tuesday, Jan 7

Sprint 800m

20 min AMRAP
5 Power Cleans 135#/93#
10 Toes-to-bar
15 Wallballs 20#/14#, 10’/9′

400m OH Carry 55#/35#

Mon, Jan 6

4 rounds for time
1 minute max calorie row
1 minute ring dips
1 minute box jumps 30″/24″

*score is total reps + calories for row

Labor Day Sale

Crosfit Labor Day

Now, just decide what to use it on.

LD ButtonPT Labor day Button

Sat, Aug 9

Troy Cathey

[wod date=”2014-8-9″]