5.21.12

REST

5.30.12

3 rounds for time of:
400 meter run
12 toes-to-bar
21 wall ball shots, 20 lbs

5.29.12

Workout Specific Warmup
3 rounds, NFT(not for time) of:
10 toes-to-bar
10 kettlebell swings, light
10 stick jumps
+ establish Clean weight

Workout
For time:
1000 meter row (or 800 meter run) pick your weakness
80 air squats
60 stick jumps, 12" stick
40 kettlebell swings, 24 kg (16 kg)
20 toes-to-bar
10 squat cleans (rxd= 70%1rm/ Competitive=80%1rm) ex: 200# 1mx= 140#/160#)

5.28.12

2.5 Mile Run AM

PM WOD

MURPH w/ Scott and Sundee

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

5.24.12 - 5.27.12

5 Mile Run
3.5 Mile Run
3.1 Mile Run
REST

5.22.12 - 5.23.12

AM Runs

3 Mile Run
3.65 Mile Run

5.20.12

REST

5.19.12

4 Rounds
20 DU's
20 Hand Release Pushups
10 DB Snatches w/50lbs

THEN

400m Run
10 DB Clean n Jerks
400m Run
10 KB Swings
400m Run
10 DB Clean n Jerks

400m Run

10 KB Swings

5.18.12

2 Mile Run

5.17.12

WOD @ BackCountry CrossFit

5.16.12

2 Mile Run

5.15.12

5 rounds for time.

5 Front Squats 

10 Pull Ups

15 Box Jumps 24″/20″ or DU's

5.13.12 & 5.14.12

5.13.12- 2 Mile Run

5.14.12
4.5 Mile Run AM

5.12.12

5K Run

WOD

1000M Row
21 Deads(CH) --Front Squats(SQ)
21 Bench

1000M Row

15 Deads(CH) --Front Squats(SQ)

15 Bench

1000M Row

9 Deads(CH) --Front Squats(SQ)

9 Bench

SQ 21:10  

CH 21:52

5.10.12 & 5.11.12

2.5 Mile AM Run

3.1 Mile AM Run

5.9.12

2.5 Mile Run


WOD
400M Run
21 Cleans
12 KB Swings

3 Rounds

5.8.12

2.5 Mile Run

PM

Deadlifts- 3 sets with Bands...then 3 sets up to 425lbs

Cindy
SQ- 26 Rounds plus 9 reps
CH- 19 Rounds

5.7.12

2 Mile Run

9 Box Jumps
15 KB Swings
21 Wallballs

3 Rounds

5.5.12 & 5.6.12

5.5.12
Tech at the Rec...
Du's
Thrusters
OHS

5.6.12
Rest

4.25 Mile Run

WOD


Row 500m
12
Ring Dips
Band Dead Lifts
Bench
Row 500m
9

Ring Dips

Band Dead Lifts

Bench

Row 500m

6

Ring Dips

Band Dead Lifts

Bench

5.3.12

B Loop

Bench/Deadlift/Squat

4/4/4/4

2 Mile Run PM

5.2.12

400m Run

13 Power Snatch (from the ground), 105lbs

13 Wall-Ball, 20lb/10'

400m Run

9 Power Snatch

9 Wall-Ball

400m Run

5 Power Snatch

5 Wall-Ball

4.30.12 and 5.1.12

REST