Handstand and Handstand walk skill practice
then
3 Rounds for time:
10 Overhead squats 135/95#
20 Box jumps 30/24″
40 Double unders
Thursday 10.17.2013
20 Minutes to establish a
3 RM Back squat
Watch this video and have a HAPPY Thursday!
Wednesday 10.16.2013
“Jackie”
1000 m row
50 Thrusters 45#
30 Pull ups
Tuesday 10.15.2013
Five rounds for time of:
Run 600 meters
15 Power snatch 95/65#
Endurance WOD
4 x 200m w/ 90 sec recovery, 400m w/ 3:00 min recovery
Monday 10.14.2013
Push press
3×5
then
4 Rounds for time:
15 Ring dips
15 Push ups
Sunday 10.13.2013
Open Floor 11-1
5 Rounds
30 Double unders
30 sec handstand hold
Saturday 10.12.2013
Teams of 4
Each member Row 500 M
then as a team complete in order
100 Thrusters 95/65# – once the bar is picked up it may not touch the ground until all reps are completed
100 Toes to Bar – one team member must be hanging at all times while the others are working
100 Burpee box jumps 20″ -Team members must hold a plank position on the other three sides of the box when not working
then
As a team Row 2000 M
Friday 10.11.2013
Thursday 10.10.2013
“Diane”
21-15-9
Deadlift 225/155
Hand stand push up
Wednesday 10.09.2014
5 rounds for time
20 Pull ups
30 KB Swings 53/35#
40 Double unders
Don’t forget to watch the 2013 CrossFit Games tonight on ESPN at 8 pm.