Burpee Pull-over

"Hungry Henry" WOD

Wrote this WOD up Special for our guy Henry who is going on Leave but since I am leaving this country and won't see him again, we destroyed it tonight.

Warmup

Focused Stretching

METCON

8 Rounds For Time

20 Kettlebell Swings

Run 200m with KB

Cash Out

Mobility Stretching

"8-22-2014" WOD

Warmup

Run 400m

Skill

3 Rounds

10 reps Kipping Pullups

10 reps Lunges

10 reps Box Dips

WOD

For Time:

Row 500m

50 Squats

Row 400m

40 Situps

Row 300m

30 Hand Release Pushups

Row 200m

20 Jumping Lunges

Row 100m

10 Burpees

"8-21-2014" Fight Gone Bad..ish

Warmup

Run 400m

3 Rounds

10 reps Pullups

10 reps Lunges

10 reps Squats

WOD

3 Rounds

EMOM-Rotate Every Minute, 1 Min Rest at end of Round

Row for Calories

Box Jumps

Kettlebell Swings @54/35lbs

Pullups

50m Sprint

Hand Release Pushups

CFHR Floor Press

"8-19-2014" WOD

Strength

Floor Press

3 reps @70% Max Weight

3 reps @80% Max Weight

3 reps @90% Max Weight

METCON

4 Rounds For Time

Row 500m

21 reps Burpees

Run 200m

Cash Out

Tabata Time: 20/10sec-8 Rounds

Low Planks

Dave Castro on the CrossFit Team Series