:SWOD:
Back Squat 3x3
(70,80,90%)

:WOD:
“Air Force”
20 Thruster
20 SDHP
20 Push Jerk
20 Overhead Squats
20 Front Squats
(65-95)

Monday 12/10/12

“buy in”
3 rounds of
10 box jumps accumulate
1 minute bar hang(from pullup bar)
:WOD:
2 rounds of
10 pistols
10 superman
2 rounds of
15 burpees
15 situps
2 rounds of
20 double unders
20 grasshoppers

Friday 12/7/12

NO OPEN GYM TOMORROW (saturday) WE WILL BE AT THE 5k Crossfit challenge. Come join us.

:SKILL:
High Hang snatch 3-3-3-3-3
:WOD:
*CrossFit 5k participants
3 rounds
400m run(@75%)
5 DB push Press
rest 1 minute

*Non 5k participants*
6 minute AMRAP
10 chest to bar pull-ups
15 box jump over (must land on top of box before going to other side)

-1 minute rest-

4 minute AMRAP
5 kb chest to overhead rt arm(35/53)
5 kb chest to overhead lt arm
20 double unders
10 kb swings

Thursday 12/6/12

:SWOD:
Deadlift 3x5
(65,75,85%)

:WOD:
21-15-9
Deadlifts
Pull-Ups

Wednesday 12/5

:SWOD:
back squat 3x5 (65,75,85%)
:WOD:
7 minute To
Row 1000 m
Then
Max Thrusters (95/135)

:SWOD:
Shoulder Press 3x5
(65,75,85%)

:WOD:
400m run
30 front squats
400m run
30 Dips
400m run
30 push-ups
400m run
30 burpees

Monday 12-3-12

:WOD:
Push Jerk 1RM
Squat Clean 1RM
Squat Snatch 1RM