01/31/13

MOD Handstand walks WOD AFAFP* 15 deadlifts, (135/95) 15 bent over rows 15 hang power cleans 15 front squats 15 push press 15 back squats *Barbell complex meets Death By Thrusters: On 3-2-1..GO! do 1 thruster, then start working your way down the the chipper. On minute 2, stop what you’re doing and complete 2 thrusters before resuming where you …

01/30/13

HAPPY 36th BIRTHDAY MATT S! MOD Strict press WOD “Shropshire” 20 minute AMRAP 1 lap 36 wall balls (20/14) 2 hspu 36 kb swings (70/53) 3 burpee muscle ups 36 box jumps (24/20) 4 pistols, each leg 20 UNBROKEN double unders 4 pistols, each leg 36 box jumps 3 burpee muscle ups 36 kb swings 2 hspu 36 wall balls …

01/29/13

MOD/WOD Snatch balance Overhead squats

01/28/13

MOD Deadlifts WOD 5 rounds AFAFP -5 deadlifts (315/205) -10 burpees 7 minute cap to finish. 4 minute cap for Rx marker.

Running WODs, Week 4

Tuesday 2–4 x 1000m, rest 3:00, keep each interval within 3-5s Thursday 3–6 x 400m, rest 2:00, keep each interval within 3-5s Sunday 10K TT

01/25/13

MOD Snatch complex WOD 21.18.15.12.9.6.3.1 SDHP Push press

01/24/13

MOD 1RM thruster WOD “Fran” 21-15-9 Thrusters, 95/65 Pull ups

01/23/13

CrossFit Total 1RM back squat 1RM strict press 1RM deadlift 3 attempts each movement

01/22/13

WOD 100 double unders 30 toes-to-bar 30 front squats, 135/95 30 pistols, each leg 100 double unders MOD Front squats

01/21/13

WOD “Lumberjack 20”