Friday
Heaving Snatch Balance 5×5
WOD:
3 Rounds for time
5 Hang Snatch (95/65)
10 Bar Facing Burpees
25 Abmat Situp
Thursday 1-17-13
NO 5:30 AM CLASS ON THURSDAY! SORRY! Evening classes are open. Will be back open for 5:30 am on Friday.
Thursday
Skill: Bench Press 5×5
WOD:
Death by Thruster (95/65)
Wednesday 1-16-13
Tuesday 1-15-13
“CrossFit Total”
One rep max of the following:
Back Squat, Press, Deadlift
Score total weight of all 3 lifts.
Monday 1-14-13
Skill: Handstand & Handstand pushup
WOD:
21-15-9
Overhead squat (95/65)
Burpee pull-ups
Mountain Climbers
Friday 1-11-13
Friday
Skill: SOTS Press
WOD:
21-15-9
Snatch 95/65
Hand Release Pushups
Lateral Jump over barbell
Thursday 1-10-13
20 Minutes to Find 1RM Clean
6 Min AMRAP
20 Double Unders
10 KB Swings (1.5/1)
Wednesday 1-9-13
Wednesday
5 rounds
21 Sumo Deadlift high pull (70/52)
15 Push-press (75/55)
9 Burpees
6 Deadlifts (225/135)
3 Ring dips
Day 8 of Burpees. 28 Completed.
Tuesday 1-8-13
Skill: Turkish Getups
WOD
4 Minutes Turkish Getups (35/26)
3 Minutes AbMat Situps
2 Minutes Pullups
1 Minute Grasshoppers
1 Minute rest between exercises
Friday 1-4-13
Friday
Snatch Balance 5×5
10 Min AMRAP
10 toes to bar
10 kettlebell thrusters (35/27)