mobility work
then
Tabata Row (for calories) Push Press 65/95 sit ups Don't forget we will be doing Memorial Day Murph Saturday!!!!!
WOD Friday 5/24/13
May 24, 2013 by Leave a Comment
WOD Wednesday 5/22/13
May 22, 2013 by Leave a Comment
5×5 Strict Press
superset with max Deadhang Pull-ups
then
5 Rounds
5 Power Snatch 95/65
150m Run
10 Toes 2 Bar
150m Run
WOD Tuesday 5/21/13
May 21, 2013 by Leave a Comment
Strength
5×3 1 1/4 front squats
and
7min to establish a 3rm OHS
Then
Partner WOD
150 wal ball
bf situps
*while one partner performs wb the other does bf situps. total number of bf situps is score
WOD Friday 5/17/13
May 17, 2013 by Leave a Comment
5×5
Behind the neck press
then
5 RFT
5 push press 115/155
10 barbell rollouts – from the knees ab rollouts
15 burpees
Be strong this weekend! We are almost to the END of our PALEO Challenge!!!
WOD Thursday 5/16/13
May 16, 2013 by Leave a Comment
12min EMOM
2 Hang Power Snatch
review kipping pullups
WOD “death by pullups”
On a constantly running clock do 1 pull-up the first minute, 2 the second and so forth until you cannot complete the required reps in that minute.
WOD Wednesday 5/15/13
May 15, 2013 by 1 Comment
A Mother of a WOD *Happy “Humps” Day Martha!!
1000m Run
20 GHDSU
800m Run
40 T2B
400m Run
60 Situps
courtesy of CFNE
WOD Tuesday 5/14/13
May 14, 2013 by Leave a Comment
Front Squat 5×3
then 3 rounds NFT
10/10 Lunges with bar in Front Rack 65/95
10 Seat Box Jumps 24/30
50m Prowler Push 140/200
WOD Monday 5/13/13
May 13, 2013 by 1 Comment
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
WOD Friday 5/10/13
May 10, 2013 by Leave a Comment
Strength:
EMOM for 12 minutes
One squat snatch, gradually increase weight throughout
Conditioning:
2011 Individual Regional CrossFit Games Workout
1000 m run
30 HSPU
1000 m row
111 Commerce St. 