Friday 3-30-2012

Coach Led Warm Up

Strength:
Bench Press
3-3-3-3-3

WOD:

Max TTB in 60 seconds
rest 2 minutes
then...

AMRAP 12 MIN:
30 Air Squats
20 Ring Push Ups
10 Ball Slams
5 Burpee Box Jumps

Thursday 3-29-2012

Coach Led Warm Up

WOD:
AMRAP 20 MIN
Run 200m
15 Wall Balls 20/14
3 Thrusters 135/85
3 Wall Climb

"Diane Video"

http://media.crossfit.com/cf-video/OutlawCrossFit_Becky208Diane.wmv

Wednesday 3-28-2012

Coach Led Warm Up

WOD:
"Diane"
21-15-9
Deadlift 225/155
HSPU

Rest 3-5 min

6X50 yd Sprints

Tuesday 3-27-2012

Warm Up:
400m Run
then 2 rounds:
15 Pass Throughs
10 OHS
10 HSPU
10 Ring Rows
10 Lunges (each leg)

Strength:
OHS
5-5-5-5

WOD:
AMRAP 15 min
5 Push Press 135/95
5 Burpees
10 KTE
10 Box Jumps 24/18

NO 10AM CLASS TODAY! ALL OTHER CLASS TIMES ARE NORMAL

Monday 3-26-2012

Warm Up:
Row 500m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 Ring Rows
10 Pistols each leg

Strength:
Hang Clean
2-2-2-2-2 @90%

WOD:
Run 400m
21-15-9
KB Swings 70/53
Push Ups