WOD

May 14th, 2013

STRENGTH:
EMOTM for 8:00
3 Power Clean & Jerk @ 70-80%

WOD:
EMOTM for 10:00
Sprint 100m
Max Double Unders (Single Unders)

May 13th, 2013

STRENGTH:
Spend 20:00 to establish a 5RM:
Front Squat

WOD:
2013 CrossFit Regionals WOD #1:
“Jackie”
For Time:
Row 1,000m
50 Thrusters (45/35#)
30 Pull Ups

May 12th, 2013

OPEN GYM TODAY
830 – 1030 a.m.

Movements for Monday:
Thrusters
Pull Ups
Front Squats
Rowing

May 11th, 2013

STRENGTH:
Max Strict Pull Ups
3 Attempts
Rest exactly 3:00 b/w sets

WOD:
For Time:
20 Burpees
20 Knees-to-Elbows
20 Tall Box Jumps (30/24″)
Row 500m
40 Sit Ups
40 Air Squats
40 Pull Ups
Run 400m

*REMINDER: CrossFit Kids meets today b/w 9 & 11 a.m. Free Class at 10:15 a.m.

May 10th, 2013

STRENGTH:
Every :15 for 4:00
1 Power Clean @ 70-80% of 1RM

WOD:
For Time:
20 OHW Lunges (45/35#)
40 Push Press (75/55#)
60 Sumo Deadlift High Pull (75/55#)
40 Push Press (75/55#)
20 OHW Lunges (45/35#)