WOD Sunday, 23 June 2013 23:40

Back Squat 6x6 @ 70% of 1RM.
5 rounds for time of:
7 Thrusters 115/85
21 KB Swings
200M Run

WOD Saturday, 22 June 2013 01:59

8:00 AM.
Oly Class with coach Owen.
9:00 AM. 
Skill. Rowing clinic/skill session. 
Watch the video below by Erin Cafaro.
1000M Row
50 Thrusters 45/35
30 Pull-Ups

WOD Friday, 21 June 2013 02:19

Watch the video by BMAC as your HW.
50 Pull-ups. Dead-hang, Kip or use a band.
4 Rounds for time of:
15 Box Jumps 24/20
25 Sit-ups
60 Double-Unders

WOD Thursday, 20 June 2013 02:03

So good to see athletes getting "smooh" with the Clean and Snatch. I love Oly lifting and I love watching others Oly lift. Great job today EVERYONE.

Watch the MWOD video as you HW.

10 minutes to work on Double-Unders.
Interval Weight Training.
EMOTM for 12 minutes.
Even-45 seconds of Thrusters 45/35
Odd-45 seconds max effort Row.
Rest 2 minutes.
6 rounds for time of:
20 calorie Row
200M Run.
Rest 2 minutes.
50 Hand Release Push-Ups

WOD Wednesday, 19 June 2013 02:35

Good job today. So many athletes are killing the double-unders, I love seeing everyones hard work pay off. We're going hard and fast tomorrow with more opportunity to work on clean form and movement patterns. 

Watch the shoulder mobility video as your homework.

7x3 Hang Power Clean 
4 rounds for time of:
500M Row
8 Power Cleans 155/105
12 Burpees

CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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