Friday 4-6-2012

WOD:
For Time:
Run 400m w/medball or plate
50 Air Squats
30 Pull Ups
20 Dips (ring or box)
40Air Squats
20 Pull Ups
10 Dips
Run 800m

Then if time allows:
100 sit ups
or 4X1 min plank holds.

Mike Bergener teaching the clean!

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

Thursday 4-5-2012

Strength:
Good Mornings
5-5-5-5-5

WOD:
2 Rounds of as many reps as possible in 5 minutes:
8 Squat Cleans 135/95
8 KTE
Rest 5 min between rounds

Wednesday 4/4/2012

Strength:
Shoulder Press
3-3-3-3

WOD:
AMRAP 15 MIN:
Run 200m
6 HSPU
9 TTB
12 SDHP (Barbell or KB)

Tuesday 4-3-2012

WOD:

Getting ready for summer... :)
WOD:
5 Rounds for time:
50 Overhead Walking Lunges 45/25
21 Burpees

Monday 4-2-2012

Strength:
RDL
3-3-3-3

WOD;
3 Rounds for Time:
30 KB Swings 53/35
30 Push Ups
30 Double Unders