05.26.12 Saturday

Memorial Day Schedule (Monday, May 28th)
7 am & noon classes only! 

For time:
Rx

800 m Run
 10 Power Cleans (165/93)
  20 Pull-ups
   30 Burpees
    40 Double Unders 

     500 m Bumper Run (45/25)

Rx+
800 m Run
 10 Power Cleans (165/93)
  20 Pull-ups
   30 Burpees
    40 Double Unders 

     500 m Bumper Run (45/25)
    40 Double Unders   
   30 Burpees
  20 Pull-ups
 10 Power Cleans
800 m Run

Post times to comments. 

05.25.12 Friday

CF Olympic Lifting Highlights. Great video to watch before lifting some weights!

Push Press 3-3-3-3-3 (cleaned or from racks), then

15-12-9 reps for time of:
Push Press (115/73)
Toes To Bar

Post loads & times to comments.

05.24.12 Thursday

Handstand Push-ups

How many rounds can you do in 10 mins of:
5 Ring Dips
 10 Sumo Deadlift High Pulls (55/35)
  15 Air Squats
Rest 1 min exactly after each round

For Rx+ do Muscle Ups, use 75/55 & do Wall Balls (20/10).

"Bonus" (optional)
Hang Snatch High Pull + Squat Snatch + Overhead Squat (unbroken) 1-1-1-1-1

Post scores & loads to comments.

05.23.12 Wednesday

Ice Bath!

Body maintenance - do it as a pre-hab, not re-hab. It's like an oil change - do it when before your engine locks up, not after! If you have some kind of overuse pain/tightness & you're not icing - you're not serious about fixing the issue. The more you do - the more you take care of the body. Fish oil, mobility, ice, rest, foam roll, lacrosse ball & Co. 

For time:
800 m Run
 50 Sit-ups
  40 Push-ups
   3 Rope Climbs 15'
800 m Run
 40 Sit-ups
  30 Push-ups
   2 Rope Climbs 15'
800 m Run
 30 Sit-ups
  20 Push-ups
   1 Rope Climb 15'

Post times to comments.

YouTube: CrossFit Mobility WOD & educate yourself on body maintenance!

05.22.12 Tuesday

Machine

How high up the ladder can you go in 7 mins of:
1 Chest Touch (each side; freestanding)
 1 Double Under
2 Chest Touches (4 total)
 2 Double Unders
3 Chest Touches (6 total)
 3 Double Unders...

Squat Clean + Front Squat + Jerk 1-1-1-1-1

Post scores & loads to comments. 

05.21.12 Monday

Ze David

Weighted Pull-up 3-3-3-3-3, then

10-9-8-7-6-5-4-3-2-1 reps for time of:

 Thrusters (75/45)
 Box Jumps (24/20)

Post loads & scores to comments.

05.19.12 Saturday

Split Jerk 1-1-1-1-1, then

In 8 minutes:
Run 800 m & then perform max rep Muscle Ups in the time remaining.

Sub with Band Muscle Ups if possible or do CTB Pull-ups for Rx-.
On the Split Jerk: Power Clean the bar as long as possible if missed Fri WoD or want more PC practice.

Post loads & scores to comments. 

05.18.12 Friday

One Legged Squats aka "Pistols"

Power Clean 1-1-1-1-1, then

How many rounds can you do in 10 mins of:
5 Hang Power Cleans (135/83)
10 Burpees 

For Rx+ use 185/113 lbs

Post loads & scores to comments.