Thursday, 3-14-13
Strength/Skill – Bench Press 5×5
21-15-9
Plyo lunges
Toes to bar
Thrusters 75/45
Strength/Skill – Bench Press 5×5
21-15-9
Plyo lunges
Toes to bar
Thrusters 75/45
Strength/Skill – Snatch Balance Amanda 9-7-5 Muscle ups Snatch 135/95
WOD: “Fourth Down” (from CrossFit Football) Complete four rounds of one minute at each station. Rest one minute between rounds. Push Press – 155/115 lbs Box Jump – 20 inch box Clean Pull – 155/115 lbs 10 yard Bear Crawl *Spend one minute at each of the four stations, resulting in a four-minute round after…
Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Strength: 2 Power Clean + 1 Sq. Clean + 1 Push Jerk + 1 Split Jerk Complex Every 1:30 complete 1 complex for 6 sets (9 min) start @ 50% of weakest movement and build for a…
Strength/Skill – A1.) Back Squat – 3 X 10 @ 65% A2.) 3 X 10 Strict Toes to Bar A3.) 3 X 10 Ring Rows WOD 10 min AMRAP Ascending Ladder 1 Shoulder to Overhead 1 KB Swings 1 Box Jumps 2 Shoulder to Overhead 2 KB Swings 2 Box Jumps, etc. Rest 30 seconds…
Awesome Fran!!!!!!!! Strength/Skill – Handstands, HSPU’s, Handstand Walks 15 min A.M.R.A.P. 5 Inverted Burpees 10 Hang Power Snatches 95/65 15 Ring Push-ups CrossFit Kryptonite Scott DeTore
Tabata Stations: Row (calories) Reverse Crunches KB Swings Air Squats
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5:24 RXd that one hit me for a good 30 minutes after I was done ha