06/02/12

WOD

Coach’s Choice, surprise surprise

MWOD

 

06/01/12

WOD

“HOPE”

3 rounds

burpees

75# power snatch

box jump 24″

75# thruster

C2B pull ups

workout follows FGB format, one minute for each station, 1 minute break in between complete rounds

05/31/12

WOD

21-15-9

Squat Cleans (165#,115#)

Hang Power Snatch (95#,65#)

then….

9-7-5

Box Jump (40″, 32″)

Weighted Pull Ups (35#,15#)

 

MWOD

05/30/12

WOD

Squat Clean and Jerk

(1 rep every 20 seconds for 5 minutes)

then….

10 rounds (15 minutes)

5 reps deadlift (65% of 1rm)

10 reps hand release push up

**done every 90 seconds, goal here is to do each round as fast as possible**

MWOD:

 

Tuesday

1200m run
21 Deadlifts
21 Burpees

800m run
15 deadlifts
15 burpees

400m run
9 deadllifts
9 burpees

60 day paleo challenge is coming up, if you have not signed up for this please do so ASAP. Ask Erica or myself for my details. More information to follow soon.

Friday

WOD

Diane

21-15-9

DeadLifts

HSPU
Then...
Thrusters Ladder

Men: start at 95#, perform 1 thruster. After each rep add 20# until failure.
Women: start at 65#, perform 1 thruster. After each rep add 10# until failure.
You will only have 1 chance to perform the lift. The bar can come from a rack it does not need to come from the floor. If you miss the rep then you are done, no exceptions!
For those of you who keep tearing your hands open please watch the video below. Make these wraps and wear them BEFORE you tear don't wait until after!!!


					

Gimme some more

WOD:

3 RFT

7 deadlifts (345, 225)

7 muscle ups

Then…

3RFT

21 wall balls

21 T2B

Then…

100′ farmer carry (2-100lb dumbbells, 70#)

28 burpee box jumps (24,20)

100′ farmer carry

3 muslce ups

http://games.crossfit.com/video/mens-event-6-heat-3-central-east-jumbotron-wr