Deadlift – 1-1-1-1-1 Rest, then: For time: 1000 m row 80 Squats 60 Sit-ups 40 Push-ups 20 Pull – ups
Warm-up – 3 rounds of official WOD: Complete AMRAP in 4 minutes: 7 Thrusters (135/95lbs) 7 Box jumps (24/20″) rest 3 minutes Complete AMRAP in 4 minutes: 7 Power cleans (135/95lbs) 7 Burpee box jumps (24/20″) rest 3 minutes Complete AMRAP in 4 minutes: 7 S.D.H.P. (135/95lbs) 7 Burpees HOW CROSSFIT IS RUINING YOUR KNEES…
Wednesday, 1/19/11
Overhead Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Tabata Squats
Tuesday, 1/18/11
Strongest B-Boy Compilation Part 1, Darkness,Junior,Physicx,Baek – Click here for more blooper videos WOD – For time: 100′ Walking Lunge 21 Pull Ups 21 Sit Ups 100′ Walking Lunge 18 Pull Ups 18 Sit Ups 100′ Walking Lunge 15 Pull Ups 15 Sit ups 100′ Walking Lunge 12 Pull Ups 12 Sit Ups 100′ Walking…
Monday, 1/17/11
WOD 10 Rounds 10 Thrusters M95 W65 10 Ring Push-ups 10 KB Swings M55 W35