Monday the 23rd of May, 2011

"Fran" 21-15-9 Thruster Pull Ups

Sunday the 22nd of May, 2011

305 Yoga with Amy Stiener @ 9.30am 11am Crossfit WOD 5x5 pistols then: AMRAP 5 minutes 3 kb snatches per arm (1.5/1) 5 burpees Of interest: 2005 Snatch 77kg

Saturday the 21st of May, 2011

Regional Team WOD 6 For time: 20 Calorie row 30 Burpees 30 Dumbbell ground-to-overhead (45lb / 25lb) 30 Toes-to-bar 100 foot Overhead walking lunge (45lb plate / 25lb) 150 foot Sprint Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No ath...

Friday the 20th of May, 2011

Deadlift 5-3-1 (75-85-95%) Rest as needed "Kick A**" Three rounds for time: 20 ring push ups 20 kettlebell swings, 53/35 Row 250 meters Run 300 meters 15 minute time limit Coaches notes: Sub bar muscle up with pull up

Thursday the 19th of May, 2011

Five rounds for time of: 135 pound Overhead squat, 5 reps 10 Toes to bar 40 pound dumbbell Hang squat clean, 15 reps 20 Double-unders

Wednesday the 18th of May, 2011

  Press 5-3-1 (75-85-95%) rest as needed 20 minute AMRAP Run 200 meters 7 handstand push-ups 5 Chest to bar Pull-ups Rx+ Run 200 meters 7 Handstand push-ups 3 Muscle-ups Coaches notes:  Handstand push-ups off the floor, run is out to white 100.

Tuesday the 17th of May, 2011

Power clean max-work up to max in 15 minutes rest as needed 5 rounds for time 10 Power clean 20 Box jumps 8 minute time cap

Monday the 16th of May,2011

Front Squat 5-3-1 (75-85-95%) rest as needed Complete as many rounds as possible in 12 minutes of: Dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent Last completed 11.15.10 Of interest: Sir Charles of CrossFit by Charles Barkley

Sunday the 15th of May, 2011

Complete as many rounds as possible in 15 minutes of: Row 250 meters 25 Push-ups 305 Yoga with Amy Steiner @ 930am

Saturday the 14th of May, 2011

  For time Row 500 meters 5 rope climbs Run 500 meters 20 Clean and Jerk 155/100 100 double-unders 50 burpees Buy out: (optional) 50 bicep curls