Friday, 2/25/2011

Strength/Skill – Strict Press 5 x 2. go heavy WOD c/o CrossFit.Com June 2009 Painstorm (courtesy of Davie at CrossFit Central Scotland): Time cap (35 Minutes) 21-15-9 Reps of: Thrusters 95/65 Pull-Ups Power Cleans 95/65 Ring Dips Dead Lifts 95/65 HSPUs

For Time 20 Sit-ups 20 Box jump 20 Push-ups 20 Squat Clean 20 Double-unders 20 Thrusters 20 Pull-ups 20 Overhead squats 20 Kettlebell swings 20 Push press 20 Dips 20 Burpees 20 Back squat 20 Ab-Mat Sit-Ups 20 Walking lunge steps 20 Deadlift 20 Toes to Bar 20 Front squat 1 barbell per athlete Rx…

Murph is this Saturday…I need a head count for the BBQ. 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 3 RFT: 30 Med Ball Cleans (20/14) 50 D/U’s 10…

Teams of 2- For Time 1 person works at a time. 50 Push Press 200 M Farmer’s carry 100 Wallball sit ups 150 M Farmer’s carry 150 Air squats 100 M Farmer’s carry 200 Double unders 50 M Farmers carry The Catch: EMOM= 2 burpees each

Regular hours today…who loves ya?? 12 Min EMOM Even: 5-10 Strict Pull Up Odd: 5-10 T2B 10 RFT – 9 S2O 135/95 35 D/U

Strength:Back Squat – 3×4 @60% 3×3 @70% 2×3 @75% of 1RM For time: 25-20-15-10-5 C2B Pull Ups Push Press 95/65 Deadlift 95/65