WOD Thursday, 23 May 2013 02:40

WOD. 

200M Run

20 Burpees

200M Run

20 Push Press 45/33

200M Run

20 KB swings 72/53

200M Run

20 Air Squats 

200M Run

20 Sit-ups

Tabata Plank Hold.


WOD Wednesday, 22 May 2013 02:28

Strength

7 reps to find Power Clean 1 RM.

WOD.

7 minute AMRAP of:

3 Power Cleans 135/95

6 Push-ups

9 Air Squats


WOD Tuesday, 21 May 2013 02:55

Skill.

10 minutes of skill work on:

Deadhang pull-ups or kipping pull-ups.

WOD.

EMOTM for 18 minutes of:

Evens: 3 Snatch Grip Deadlift @ 75% of 1RM

Odds: 20 Double unders


WOD Sunday, 19 May 2013 21:30

Max Effort Moday.

10 minutes to find Push Press 1 rep max.

WOD.

3 rounds for time of:

10 Handstand push-ups

12 Front Squats 95/65

15 KB swings 53/35


WOD Friday, 17 May 2013 02:02

Big shout out to Ian for going RX on todays WOD for the first time.

Strength.

12x2 Back Squat @ 60% of 1RM on 1:00.

WOD.

8 rounds for time of:

200M Run with medicine ball.

8 KB swings 72/53


CrossFit Journal: The Performance-Based Lifestyle Resource 

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