Wednesday May 8, 2013

WOD

A. Push Press 5-5-5-5

B. 2 Rounds Max HSPU

C. In 10 Minutes Perform the Following
     1 Push-Up
     1 Box Hurdle
     2 Push-Up
     2 Box Hurdle
     3 Push-Up
     3 Box Hurdle
     ...

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Yoga is the Yin to the CrossFit Yang

Tuesday May 7, 2013

WOD

A. Snatch + Hang Snatch

B. OHS 2 Max Sets 60/45kg

C. Three Rounds For Time:
     Waiter walk, 100M, Right arm 50M Left Arm 50M
     20 T2B
     Waiter walk, 100M, Right arm 50M Left Arm 50M
     20 Pull-Ups
    
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Monday May 6, 2013

WOD

A. Back Squat 3-3-3-3

B. 40-30-20-10

     Wall Ball

     KBS 1.5/1p

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5 Primal Meals In Just 35 Minutes

Friday May 3, 2013

WOD

A. Deadlift 3-3-3-3-3-3-3-3-3-3 (55-65%) EMOTM

B. For Time:
     400M Run
     15 Ring Row
     300M Run
     30 HSPU
     200M Run
     45 KBS
     100M Run
     60 Sit-Ups

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Thursday May 2, 2013

WOD

A. "The Bear Complex"

      5 Rounds, 7 sets of the following sequence:

      Power Clean
      Front Squat
      Push Press
      Back Squat
      Push Press

      Rest between rounds as needed.

Notes:  The Power clean must be separate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5.

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Wednesday May 1, 2013

WOD

A. Gymnastics

B. Strict Pull-Up Max 1 Set

C. For Time:
    400M Run
    15 Burpees
    300M Run
    30 Pull-Ups
    200M Run
    45 Wall Ball
    100M Run
    60 Sit-Ups

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Tuesday April 30, 2013

WOD

A. Hang Power Snatch 2-2-2-2-2

B. 6 Rounds For Quality
    30 Sec Pistol Squat
    30 Sec Rest

C. 9 Minute AMRAP
     3-6-9-12-15-18...
     KBS 2/1.5p
     HSPU

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7 Fish Oil Benefits Proven by Research

Monday April 29,2013

WOD

A. Front Squat 2-2-2-2-2

B. "TABATA"
     Pull-Up
     Switch Lunge
     Push-Up
     Double Under
*low score rest 1 between

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MASTERING DOUBLE UNDERS