Friday 10.18.2013

Handstand and Handstand walk skill practice
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!

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

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

As a team Row 2000 M


Friday 10.11.2013

Back squat
5×5 across
Use 85% of your 5RM from 9.25.2013
Power snatch
5×2 ascending


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.