WOD

Mainsite Mothership Thursday 12182014

Complete as many rounds as possible in 20 minutes of:
95-lb. squat cleans, 10 reps
10 dips

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Mothership -Mainsite Tuesday 12162014

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For time:
1.5-pood kettlebell swings, 75 reps
Run 1 mile
1.5-pood kettlebell swings, 75 reps
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Mothership Mainsite Monday 12152014

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3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
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Police Lie Down Jump Up

Bench Press - 5 x 5
Box Jump - 10 x 5
Lunge -15 x 5
Sit Ups 20 x 5
Push Ups 25 x 5
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Saturday 12132014 CrossFit East Weekend

Row 3K or Run 3 miles
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Thursday 12112014 Rounds of Up and Down against a Wall

10 Rounds
10 Wallball
15 Sit Ups
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Tuesday 12082014 CrossFit East Lift Weight Move Legs

Five Rounds
10 Deadlift 185 / 155 lbs
440 meter run

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Friday 121122014 CrossFit East Mainste

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
95-lb. back squats, 20 reps
30 double-unders
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