WOD Tuesday 6-8-10

Strength:
5-5-5-5-5
Clean and Jerks
or
pike push ups/ hand stand push ups

"A day that asks for 5 sets of 5 is asking for you to achieve a 5-rep max on that day. In order to get strong, you have to BRING IT on the 3-3-3-3-3, 5-5-5-5-5, and 1-1-1-1-1-1-1 days!" -CrossFit Journal

progress from a relatively easy weight to a new 5 rep max!

10 minuet of recovery

Met-Con
As many burpees as possible in 7 minuets

WOD Monday 6-7-10

Over the next few weeks we will get to experience just a taste of what its like to be at the CrossFit Games! Today is the second workout from the South Central Regional competition two weekends ago... enjoy!

Warm-Up
2x CFWU

WOD:
For time:
100 Double Unders
-
3 Rounds of:
10 Deadlifts(275/185lbs)
Farmes walk 100 feet - #53/#24KB in each hand
-
Then row 1K

Team WOD Saturday 6-5-10

HooverBall!


Paleo Potluck! 11:00AM until 5pm!

WOD Friday 6-4-10

Warm-up
Burgener Warm up

WOD
4 rounds for time:
8 right arm DB/KB snatch 35#/20#
8 left arm DB/KB snatch 35#/20#
12 pull-ups
400m run

WOD Thursday 6-3-10

Warm-Up
3x CFWU

WOD

Death By Dead-lift

With a running clock do one dead-lift the first minute, two the second minute, 3 the third, continue until you cannot complete all of the reps in the time allotted . Use Aprox. 60% of your 1RM

WOD Wednesday 6-2-10

Warm-Up
Jog 400m then:
10 OHS
10 push-ups
10 ghd sit-ups

*2000m row for time
*L-sit for time

Mobility / Flexibility / Soft tissue work

WOD Tuesday 6-1-10

Warm-UP
Burgener Warm-up

Strength:
Snatch balance
4,4,4,4

Rest
WOD:
“Barbara”
5 rounds of
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
rest precisely 3 mins between each round

Post SPP loads and time to comments.