THE SATURDAY TEAM WOD TOMORROW WILL BE AT 9AM INSTEAD OF 10! SEE YA THERE! IF YOU HAVEN'T PARTICIPATED IN A TEAM WOD YET, COME PLAY WITH US TOMORROW!

Friday 4-27-2012

Strength:
Deadlift
3-3-3-3 ( this should only take 10 min)

WOD
AMRAP 10min
5 SDHP 115/75
25 Wall Balls
50 Singles

rest 2 min

Run 400m for time

Log DL, Rounds, and 400m time

Thursday 4-26-2012

1. Max handstand hold
Short rest, then...

2. 6 Rounds for Time:
Run 200m
15 KB Swings 70/53
9 Pull Ups
3 HSPU


cool down, then...


3. Max handstand hold (try to match your first one, or even beat it!)


Log both handstand holds and WOD time.
 

No 10&11am classes today, we will have class at noon instead! All other classes are the normal times!

Wednesday 4-25-2012

WOD:
AMRAP 20MIN

15 OHS 115/75
20 Burpees
25 Sit Ups

http://library.crossfit.com/free/pdf/33_05_killer_workouts.pdf

Click on the link or copy and paste to read this article about rhabdo, courtesy of the CrossFit Journal. This isn't meant to scare anyone, just to educate. Knowledge is power. Let's stay hydrated and smart, especially with summer just around the corner!

Tuesday 4-24-2012

HAPPY BIRTHDAY WILL-I-AM!!!

Strength:
Back Squat
5-5-5-5

Remember, the strength portion should only take about 10 minutes :)

WOD:
"Elizabeth"
21-15-9
Clean 135/95
Ring Dips

Monday 4-23-2012

Strength:
Bench Press
3-3-3-3

WOD:
5 Sets
10 Weighted Push Ups
200m Sprint
Rest 2 min between sets

Post BP 3RM and weight for push ups