Friday 5-25-2012

WOD
Run 800m
6 Deadlift 205/115
Run 400m
12 Deadlift
Run 200m
18 Deadlift
Run 200m
12 Deadlift
Run 400m
6 Deadlift
Run 800m

Wallsit 4X1min w/ 30 sec rest between

Thursday 5-24-2012

WOD 1
3 Rounds for max reps
Max Reps OHS @75% OF 1RM
Max Reps Ring Dips

Rest 5 min

WOD 2
AMRAP 12min
50m Bear Crawl
5 KTE
15 KB Swings 

Wednesday 5-23-2012

Strength
Deadlift 5-5-5

WOD
 Tabata
Squats
Ring Rows
Sit Ups
then immediately go run 800m

Tuesday 5-22-2012

WOD:


AMRAP 20 min
15 Burpees
15 TTB

15 Ring Push Ups
200m Run
15 Box Jumps 30/24
15 Wallballs 20/14



Rest 2 min


2X 1 min Handstand hold (rest 30 sec between)
2X 1 min Plank (rest 30 sec between)

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

Monday 5-21-2012

WOD:
Bear Complex
7 Sets of the sequence:
Power Clean
Front Squat
Pushpress
Back Squat
Pushpress (from the back)
5 Rounds
Rest between rounds as needed

Please watch the video!
NO resting with bar on the ground
Squats below parallel
Lockout arms with pushpress