Friday

Give it your all, every day, in everything you do...






Skill Development
Muscle up
and
'Dumping a loaded barbell'

WOD
5 rounds for time of:
15 power snatches 75/50
30 wall balls


Post times to comments......

Thursday

If you missed yesterdays CrossFit games WOD and would like to make it up you have until Monday April 4th. (If you are competing and would like to do the WOD you have until this Saturday)

Max Effort
Front Squat 1 rep max


WOD
5 rounds for time of
9 Kettlebell swings 70/55
9 Knees to elbows


Post loads and times to comments....

Wednesday

Above is Jesse reaching one of his 2011 GOALS a 200lb shoulder press!! (not pictured is lockout...ran out of memory)

Also I want to congratulate Lisa F on her first pull up.

Where are you on your 2011 goals?


CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups are games standard with hand release at the bottom
15 Box jumps, 24" box

If you are registered to compete in the games please set up a time with me to be judged.

Post rounds and fractions of rounds completed to comments... GOOD LUCK!

Tuesday

WOD
For time
10,9,8,7,6,5,4,3,2,1 of
Thrusters 95/65
Burpees

Then we will be working on:
MOBILITY EXERCISES and stretching.

Monday

Buy in with 2 minutes of hollow rock

Max Effort:
Row 500m for time


WOD
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Post times to comments.....

Friday

MAX EFFORT
Deadlift 5,3,1+


WOD
"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Thursday

MAX EFFORT/SKILL DEVELOPMENT/WOD
Kettlebells:
Snatches, C&J, Windmills,

10 minute Secret service snatch test
As many reps as possible of the Kettlebell snatch 55/35

For the last part of the hour we will be working on static stretching, foam rolling and mobility.

Mobility WOD's.




Post scores and thoughts to comments.....