Friday 05.10.2013

Every minute on the minute:
10×2 Deadlift
then
3 Rounds not for time:
10 Ring rows
15 Prone cobra
20 Flutter kicks

Thursday 05.09.2013

3 x3 Strict Press
then
5 rounds for time:
10 KB push press 53/36#
10 Good mornings 45#

Wednesday 05.08.2013

Strength
3×5 Back Squat
then
AMRAP 15 min:
100′ walking lunge
20 pull ups
20 sit ups

Tuesday 05.07.2013

21-15-9 reps for time
Push Press 105/65#
Wall Ball 20/14
Box jump 24/20″

Gantry Endurance WOD:
10x 130m w/ 130 m walk recovery

Sunday 05.05.2013

Rest Day.
Enjoy Cinco de Mayo. But not too much. It is going to be a tough week.

Saturday 05.04.2013

CrossFit Games 2012 Regionals
Team ( 2 women, 2 men)
Event 4 (Scaled)
for time:
60 Back Squats 95#
40 Pull Ups
20 Shoulder to overhead 95#
60 Front squats 65#
40 Pull ups
20 Shoulder to overhead 65#
60 Overhead squats 45#
40 Pull ups
20 Shoulder to overhead 45#
60 Back Squats 135#
40 Pull Ups
20 Shoulder to overhead 135#
60 Front squats 85#
40 Pull ups
20 Shoulder to overhead 85#
60 Overhead squats 65#
40 Pull ups
20 Shoulder to overhead 65#

Friday 05.03.2013

5 x 2 Power Snatch + 1 Squat Snatch
then
3 Rounds for time:
12 Squat Snatch 75/53#
24 Double Unders

Wednesday 05.01.2013

“Kelly”
5 Rounds for time:
400 m Run
30 Wall ball 20/14#
30 Box jumps 24/20″