Westlake Crossfit | WOD's http://www.westlakecrossfit.com Westlake Crossfit--Westlake Crossfit en Copyright 2012 http://www.rssboard.org/rss-specification WOD for February 22, 2012 http://westlakecrossfit.com Run 800m

Then Complete..

5 Rounds

12 Wall Ball

12 K2E

12 Strict Burpees

]]> http://westlakecrossfit.com/index.php?ts=1329890400 WOD for February 21, 2012 http://westlakecrossfit.com Strength: Build up to a 1rm Bench Press

MetCon:

Iain Gillott Bday WOD

20 Minute AMRAP

4 - Deadlifts 205#

7 - Strict Pull Ups 

19 - KB Swings 1.5 1

47 - Air Squats

]]> http://westlakecrossfit.com/index.php?ts=1329804000 WOD for February 20, 2012 http://westlakecrossfit.com MetCon: For Time....

25 - Double Under

20 - Thrusters 95/65

25 - Double Unders

20 - Back Squats 95/65

25 - Double Unders

20 - Push Press 95/65

25 -  Double Unders

20 - Power Cleans 95/65

25 - Double Unders

]]> http://westlakecrossfit.com/index.php?ts=1329717600 WOD for February 17, 2012 http://westlakecrossfit.com Strength: Front Squats 5x3

MetCon:

25 - Pull ups

50 - Deadlifts 135 95

25 - Push Ups (show hands)

50 - Box Jumps

25 - K2E's

50 - Kb Clean and Press (25 Each Arm)

25 - Pull ups

*15 minute cap

]]> http://westlakecrossfit.com/index.php?ts=1329458400 WOD for February 16, 2012 http://westlakecrossfit.com Pick your WOD day

]]> http://westlakecrossfit.com/index.php?ts=1329372000 WOD for February 15, 2012 http://westlakecrossfit.com Metcon:

Complete as many rounds possible 15 minutes

10 - Shoulder Press 115 75

50 - Sit ups

10 - Burpees

run 100m

]]> http://westlakecrossfit.com/index.php?ts=1329285600 WOD for February 14, 2012 http://westlakecrossfit.com Strength: Strict Pull Ups

3x10

*Add weight if you can

MetCon:

Every minute on the minute for 20 minutes

5 - Pull Ups

10 - Push Ups

15 - Squats

*AMRAP if your unable to go by the clock

]]> http://westlakecrossfit.com/index.php?ts=1329199200 WOD for February 13, 2012 http://westlakecrossfit.com 7 Rounds

*Every 4 minutes

3 Heavy Dead Lifts Touch and Go

5 Burpees

5 Box Jumps

5 Bupees

]]> http://westlakecrossfit.com/index.php?ts=1329112800 WOD for February 10, 2012 http://westlakecrossfit.com "Elizabeth"\

21-15-9

Cleans 135/95

Ring Dips

]]> http://westlakecrossfit.com/index.php?ts=1328853600 WOD for February 9, 2012 http://westlakecrossfit.com MetCon:

Complete as many rounds as possible

20 Minutes

8 - Pull Ups

12 - Back squats 135/95

16 - Push Ups ( Hand Release)

20 - Weighted Step Ups

]]> http://westlakecrossfit.com/index.php?ts=1328767200