Thursday

Do not pull early during your Sumo deadlift high pull(and all other Olympic lifts), as seen with the athlete on the left. Arms should be straight until hips are completely extended. Otherwise, look at her guns!!

Burpee Challenge day: 52

MAX EFFORT
Burpees 52 reps. (to be done during the hour of class)

WOD
using a 95/65lb barbell
21-18-15-12-9-6 rep rounds of:
Deadlift
hang power clean
front squat
push jerk


Post loads and times to comments.......


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Wednesday

Burpee challenge day: 51


MOBILITY


WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Tuesday

TRAIN HARD!!!!!



Burpee Challenge day:50!!! Halfway.... Who has been consistent and who has fallen off the train?


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday

Burpee Challenge day 49....



WOD
5 rounds for time of:
run 200m
10 pull ups
10 burpees

SATURDAY

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BURPEE CHALLENGE DAY 48!!!


TEAM WOD 10am

Team WOD 10am


TEAM WOD 10am

Friday

Photo Compliments of CrossFit HQ.

Burpee Challenge day: 47


Skill Development:
Snatches...
Snatch skill work.


WOD
21-15-9
Power snatch 95/65lb
pull ups


Post times to comments......



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Thursday

Welcome to the world a future CrossFitter, the son of Mike Willis, Christian Michael Willis. 7lbs 7 ounces born 1 Feb. 2012 at 15:15.

Burpee Day Challenge Day: 46


MAX EFFORT
Front Squat 1 rep max



WOD
Run 800m
50 thrusters 75/50lb
run 800m


Post loads and times to comments.....



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