OSFX 20150225

Warm up:

* 1 pull up, 1 air squat on 1 min
* 2 pull up, 2 air squat on 2 min
* to failure

WOD:

E2MOM for 20min
* 10 cal row
* 8 KB swings 55/35#
* 6 box jumps

OSFX 20150223

Warm up:
3 rounds:
* 300m row
* 30 sit-ups

Power:
8 rounds:
* 1 power clean @ 80%
* 1 squat clean @ 80%

WOD:
10min AMRAP:
* 20 burpees
* 20 snatch 95/65#
* 20 pullups

OSFX 20150218

Warmup:

3x5 front squat AHAP

WOD:

3 rounds:

* 10 strict pull ups
* 20 toes to bar
* 30 push ups
* 800m run

OSFX 20150211

Warm up:

3 rounds:

* 15 deadlifts 95/65#
* 8 burpees

Power:

* 6x deadlift 65%
* 5x 75%
* 4x 85%
* 1x 95%

WOD:

For time:

* 500m row
* 50 wall balls
* 100 double unders
* 35 box jump overs
* 100 double unders
* 2 rope climbs
* 500m row

OSFX 20150209

"Daniel"  45min cap

* 50 pull ups
* 400m rum
* 21 thrusters 95/65#
* 800m run
* 21 thrusters
* 400m run
* 50 pull ups

OSFX 20150204

Warm up:

8min AMRAP:

* 50 DU
* 5 pull ups
* 1 rope climb

Power:

5x5 Overhead Squat MAX

WOD:

10-9-8-7...

* Power Clean 145/100#
* Toes to Bar

OSFX 20140202

Warm up 8 min:

EMOM:

* 5 HS pushups
* 15 air squats

20 AMRAP, climb the ladder

* 100m row
* 10KB swings 55/35#
* 10 burpees
* 200m ...