SATURDAY

9am TEAM WOD

9am TEAM WOD

9am TEAM WOD

9am TEAM WOD

Friday

MAX EFFORT
Deadlift 1 rep max


WOD
3 rounds for time:
21 reps of bodyweight deadlifts
21 reps wall balls 20/16


Post 1 rep max and times to comments.....

Thursday

MAX EFFORT/SKILL DEVELOPMENT
Work on your 2011 GOALS, or work on your GOAT.


WOD
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Wednesday

Here we go again, week three of the CrossFit games open, good luck to all.


CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Womens weight is 110lbs.

Post loads, rounds, and repetitions completed to comments.....

Tuesday

MAX EFFORT
Shoulder press 1rep max

WOD
3 rounds for time of
run 800m
50 Sumo deadlift high pull 45/30lb barbell
50 sit ups

post loads and times to comments....

Monday

MAX EFFORT
Back Squat 1rep max


WOD
Baseline x2
2 rounds for time of:
row 500m
40 squats
30 sit ups
20 push ups
10 pull ups


Post loads ant times to comments....

SATURDAY

Saturday....Today is a REST day.
There will be no classes today.
REST.
Rest.... if you have to do something... go for a light run. go play a sport. Go balance your checkbook. other than that rest... we have a real heavy week coming up and you will be begging for the rest then take advantage now.