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
Monday 05.06.2013
10 Rounds
250 m Row
Bench press, 20 reps 95/55#
Watch this video on Common Rowing Errors and this video on Proper Bench Technique
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
Thursday 05.02.2013
5 Rounds for time
15 Deadlift 185/125#
15 Toes to bar
Wednesday 05.01.2013
“Kelly”
5 Rounds for time:
400 m Run
30 Wall ball 20/14#
30 Box jumps 24/20″