Saturday the 23th of April, 2011

Crossfit Open WOD 11.5 or for time: 400 meter walking lunge post time and number of steps Post WOD work on Rope climbs

Friday the 22rd of April, 2011

Deadlift 5-3-1+ (75-85-95%) Rest as needed "LSD" 30 minute AMRAP: Row 300 meters Run 300 meters Run 300 meters, sandbag 60/40

Thursday the 21st of April, 2011

CrossFit Games WOD 11.5 20 minute AMRAP of : 5 power cleans (145lb./100lb.) 10 toes-to-bar 15 wall balls (20lb./14lb.) to a target (10ft./9ft.) For those not efficient with the power clean, substitute with kettlebell swings.

Wednesday the 20th of April, 2011

Press 5-3-1+ (75-85-95%) Rest as needed 21-15-9 Dumbbell Push-press (40/25) 400 meter run  

Tuesday the 19th of April, 2011

  "Grace" 135/95 pound Clean and Jerk, 30 reps Rest as needed Max height box jump

Monday the 18th of April, 2011

Front Squat 5-3-1+ (75-75-95%) Rest as needed For time: 135 pound Front squat, 10 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 9 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 8 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 7 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 6 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 5 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 4 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, ...

Sunday the 17th of April, 2010

"Undead Prowler" 3 rounds, teams of three: 40 meter sled push, hi/low 20# One partner rests, one pushes, one performs Max Reps squats until all three have pushed sled three times Post times and reps to comments

Saturday the 16th of April, 2011

CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups For discussion: These boots were made for walkin'....what's your favorite CrossFit shoe?

Friday the 15th of April, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed 5 rounds for time: 5 rope climbs 6 muscle ups -OR- 5 rounds: 10 kettlebell swings 10 ring dips 10 ring rows 10 push ups For discussion: What is the difference between hurting and being hurt?  How do you know if you are pushing through a mental barrier or overdoing it and aggravating an injury?

Thursday the 14th of April, 2011

3 rounds for time: 300 meter sandbag carry 60/40 200' walking lunge 100 double unders 20 pistols, alternating Of interest: Swamp Monster 2.0 is coming.... Yoga Sunday - $10 for non-members (free to members)