Monday 7-1-13

 :SWOD:

Back Squats 

5-5-5-5-5

:WOD:

“Diane”

21-15-9

Deadlift

Handstand Push ups

Friday 7/28/13

:SKILL:

Muscle ups/ progressions

:WOD:

Complete this sequence 3 times

3 minute AMRAP

5 thrusters (75/115)

5 pull ups

Rest 2 minutes

Thursday 6/27/13

“Buy in”

500 meter row then

3 rounds

8 Air squats

2 Strict handstand push ups

4 Good mornings(15-45 lb)

:WOD:

“CrossFit Total”

1 RM Back squat 

1RM Shoulder Press 

1 RM Deadlift

Wednesday 6/26/13

:SWOD:

Front Squats 

3-3-3-3-3

:WOD:

800 meter sprint 

rest 2 minutes 

800 meter sprint 

rest 2 minutes 

800 meter sprint

Tuesday 6/25/13

:WOD:

“McGhee”

30, yes 30, minute AMRAP

5 Deadlift(275) 

13 Pushups

9 Box jumps(16)

*Scale weight as needed*

Monday 6-24-13

:SWOD:

Every 45 seconds for 5 rounds complete 2 hang power cleans. As heavy as possible

:WOD:

Row 1000m

30x Back squats (185#/115#)

:SKILL:

10 minutes to establish max standing broad jump length. 

:WOD:

Tabata air squats 

1 mile run

50 pull ups

This is 1 complete effort with 2 scores. Your tabata total is one score and the total time is your second score.