Friday

May 31, 2013

Pre WOD Tabata double unders Workout of the Day FridayFor time: 21-15-9 Power snatch (#135/#95) Toes to bar Post WOD Accumulate 2 minutes in each of the following positions: Couch stretch (1:00 per leg) Pigeon pose Bottom of squat w/ rack T spine roll


Thursday

May 30, 2013

Pre WOD Partition in any manner Workout of the Day ThursdayFor time: 1000 meter row 30 pullups 30 double kettlebell squat clean to thruster (24kg/16kg) 30 box jumps (30"/24")


Wednesday

May 29, 2013

Workout of the Day WednesdayLaurel's Birthday WOD For time: 1 rope climb 2 handstand pushups 3 overhead squats (#75/#45) 4 push press (#75/#45) 5 burpees 6 pistols 7 knees to elbows 8 kettlebell swings (24kg/16kg) 9 wall ball shots (#20/#14) 10 man makers (#35/#20) Performed like the 12 days of Christmas WOD, 1, 21, 321, 4321, etc.........


Tuesday

May 28, 2013

Workout of the Day Tuesday12 minutes as many rounds as possible 3 deadlifts (#115/#75) 3 hanging power cleans 3 front squats 3 push press 3 back squats 3 rack jerks


Memorial Day Murph

May 27, 2013

Workout of the Day Murph1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run


Saturday

May 25, 2013

Workout of the Day SaturdayWith a partner, complete for time and reps While teammate 1 covers each distance, teammate 2 completes AMRAP of following movements, and then teammates switch Teammate 1- 200 meter waiters walk (24kg/16kg) / teammate 2- mountain climbers Teammate 1- 200 meter farmers carry (24kg/16kg) / teammate 2- ground to OH w/plate (#45/#25) Teammate 1- 400 meter med ball run (#20/#14) / teammate 2- sledge hammer tire pounds T


Friday

May 24, 2013

Pre WOD 4 rounds, not for time 30 meter sled push (#205/#160) 1:00 handstand hold No rest after sled drive, go immediately to handstand hold Rest as necessary between rounds Workout of the Day Friday5:00 AMRAP 7 sumo deadlift high pull (#75/#45) 35 double unders 2:00 rest 5:00 AMRAP 7 push press (#75/#45) 7 box jumps (30"/24")  


Thursday

May 23, 2013

Workout of the Day Thursday3 rounds for time: 400 meter run 10 kettlebell swings (32kg/24kg) 500 meter row 10 knees to elbows   CrossFit Cardio WOD Run each interval with 1:00 rest between 8:00 marathon pace 6:00 marathon pace 5:00 half marathon pace 4:00 10K pace 3:00 5 mile pace 2:00 5K pace 1:00 1 mile pace


Wednesday

May 22, 2013

Workout of the Day Wednesday3 rounds for time: 100 meter farmers carry (24kg/16kg) 50 meter bear crawl 25 burpees Compare to 10/16/12


Tuesday

May 21, 2013

Pre WOD In 15 minutes, find your heaviest 1 rep squat clean Workout of the Day TuesdayIn 12 minutes, complete as many rounds as possible of: 1 squat clean @ 60% 1 handstand pushup 2 SC's, 2 HSPU's 3 SC's, 3 HSPU,s etc........


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