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WEDNESDAY 04.04.2012

WOD
Tabata Russian kettlebell swings (M:53#/W:35#)
Run 400m within 4 minutes
Tabata  squats,
Run 400m within 4 minutes
Tabata kb one-arm push press
Run 400m within 4 minutes
The faster you run, the more rest you get before the next Tabata
(Courtesy of CrossFit One World)

TUESDAY 04.03.2012

Grant running out of real estate on the bar- courtesy of DRG
WOD
12 minutes AMRAP Ascend:
1 deadlift (275/165), 1 toe to bar, 1 burpee
2 deadlifts (275/165), 2 toes to bar, 2 burpees
3 deadlifts, (275/165), 3 toes to bar, 3 burpees
etc…

MONDAY 04.02.201

 

WOD

5 Rounds For Time:

10 Hang Power Cleans (155/105)
20 Wall Ball (20/14)

SATURDAY 03.31.2012

 

Pierce Florine showing how to perform a proper Tire Flip
WOD
 
"FROM HELL"
 
Run 1 mile
1 muscle up
3 deadlift 185/135
5 burpee box jump
7 wall balls
32 hand stand push ups
7 wall balls
5 burpee box jumps
3 deadlift 185/135
1 muscle up
Run 1 mile

 

FRIDAY 03.30.2012

WOD

As many rounds as possible in 3:00 of:

3 Power Cleans, 155/95 pounds
6 Burpees
9 Air Squats
Rest 1:00

Complete for a total of FIVE cycles.

THURSDAY 03.29.2012

 

WOD

"HELEN"

3 rounds:
400m run
21 swings 1.5p/1.0
12 pull-ups 

WEDNESDAY 03.28.2012

Congratulations to Paul for getting his first Kip Up tonight! (also getting their first kip-ups: Drew and "Less buff" Henry

WOD
AMRAP 15 minutes

5 hang squat clean 
7 plyo pushups 
9 Knees-to-elbow

TUESDAY 03.27.2012

Average Joe's Kip ups


SKILL:

Muscle Up Progression



WOD

10 Rounds

3 Muscle Ups


(scale the muscle ups with either jumping muscle ups or 2:1 hip to bar pull-ups)

Monday 03.26.2012

Todd & Maya getting their MWOD on

WOD
15-12-9

burpee-box jumps
Deadlifts 185/135#

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