Thursday

We will spend the first 5-10 minutes doing the above mobility WOD for our shoulder girdle. Then warm up those hips and prepare for the fun stuff.

Also.... Joanie, a loyal CrossFitter, is having a garage sale on Friday and Saturday from 9am to 3pm
here is the address:
1N065 Coventry drive
Wheaton.


MAX EFFORT
sprint 100m
every minute on the minute for 10 minutes.


WOD

400 meter Walking lunge

Post time and number of steps to comments.

Wednesday

This is not the way to lift... everything this guy does is incorrect.


This is a PROPER way to deadlift, explained by Mark Rippetoe


MAX EFFORT
Shoulder press 5,5,5+....
AND
Deadlift 5,5,5+



WOD
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
50/35lb dumbbell Push press, 7 reps


Post loads and times to comments....


........

Tuesday

Skill development/Max Effort
L-sits (for time)
handstand holds (for time)


WOD
For time:
run 200m
10 kettlebell swings 70/55
10 box jumps 24/18
run 400m
20 Kettlebell swings 70/55
20 box jumps 24/18
run 800m
30 kettlebell swings 70/55
30 box jumps 24/18

Post times to comments.....


.......

Monday

Mike W. seconds before the WOD......


Mike W. 6 minutes and some change later.....




MAX EFFORT
Back Squat 5,5,5+

****Active Warm-up*****

WOD
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Thursday

Skill Development
Running mechanics


WOD
1 mile run, 800m run, 400m run for time... of course.

Post times and thoughts to comments....



........

Wednesday

MAX EFFORT
Deadlift 1 rep max



WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of
burpees
pull ups


Post loads and times to comments....

Tuesday

MAX EFFORT
Shoulder press 1rm



WOD
'Running Grace'
5 rounds for time of
run 400m
6 Clean and Jerks 135/95lb


Post loads and times to comments....