WOD

May 24th, 2013

STRENGTH:
EMOTM for 5:00
5 Deadlifts @ 70-80%
10 Push Ups

WOD:
For Time:
21-15-9
Front Squat (135/95#)
Push Jerk (135/95#)

May 23rd, 2013

STRENGTH:
EMOTM for 7:00
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean + 1 Push Jerk
70-85% of your 1RM for any lift

WOD:
“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit Ups

CASH OUT:
12-20 Turkish Get Ups (45/30#) alternating arms
Use 80-85% of weight typically used for KB Swings

May 22, 2013

Skill
Turkish Get-Ups

WOD
For time:
– 500 meter row
3 rounds of:
20 Burpees
10 Power Snatches (115#/80#)
– 500 meter row

May 21st, 2013

STRENGTH:
Bench Press
2-2-2-2-2

WOD:
For Time:
Run 200m
25 Hang Power Clean (135/95#)
Run 300m
25 Shoulder-to-Overhead
Run 400m
25 Deadlifts

May 19th, 2013

STRENGTH:
Without using a rack:
Spend 7:00 to establish a 3RM
Overhead Squat

WOD:
2013 CrossFit Regional Team WOD #4:
For Time:
30 Wall Balls (20/14#)
30 C2B Pull Ups
30 Pistols
30 Kettlebell Snatch (55/35#)