WOD: “AMRAP” -Thurs 4.11.13
Kennedy Park  Work out AMRAP 1 run around park 10 Burpee to the push up position, do 5 push ups then burpee out. 50 air
Kennedy Park  Work out AMRAP 1 run around park 10 Burpee to the push up position, do 5 push ups then burpee out. 50 air
50 Double Unders 50 Full Crunches 2:00 minutes of AMAP Toes to bar as possible 40 Double Unders 40 Full Crunches 2:00 minutes of AMAP
Performance & Fitness Tire Flip Rope Slam Glider Plank Hops SHDP KB Hip Band Walk TRX Row Portable Kettle Bell Sledge Hammer *Burpees (fitness only)
Performance & Fitness AMRAP 3, 6, 9,… Hang Clean HRPU Box Jumps (20″) 5 minute mark run 1/2 mile 15 minute mark run 1/2 mile
8 rounds of: Run 400 meters Rest 90 seconds Post total time to comments not including 8th rest. Source: Crossfit.com
Fitness: 8 min of 10 Plate Burpees 20 Slam ball over shoulders 30 Box Jump up and overs  8 min of 15 Thrusters (100/55)
Performance: Tire Flip Full Crunch Slam Rope Slam Sled Push (20#) Dips Goblet Squat Â
For time: 115 pound Shoulder press, 10 reps 115 pound Overhead squat, 15 reps 115 pound Push press, 20 reps 115 pound Front squat, 25
Performance: 7 minutes of 7 Push Press (75/45) 7 KB Swing (45/25) 7 Box over burpees rest 5 minutes Repeat Fitness: 7 minutes of
Performance & Fitness 1 Mile Run 100 HRPU 200 Air Squats 1 Mile Run Results 4.1.13