Tuesday, July 3, 2012
Skill / Strength
Snatch
Conditioning
5 Rounds for time of:
3 Hang power snatches (95#/65#)
6 Box jumps (30″/24″)
Run 200m
3 Hang squat snatches (95#/65#)
6 Box jumps (30″/24″)
Sunday, July 1, 2012
Day 2 of the CrossFit Olympic Lifting Cert.
8:30 & 10:00 WODs only today.
Tabata Interval
Row
Push ups
Jumping pull ups
PVC Overhead squats
Saturday, June 30, 2012
Track WOD today. 8:30 & 10:00 only.
Click on the map for directions.
“Griff”
For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Thursday, June 28, 2012
Skill / Strength
Pull up
Conditioning
3 Rounds for time of:
400m Run
20 Burpees
20 KB swings (55#/35#)
Wednesday, June 27, 2012
Strength
Deadlift
Conditioning
4 Rounds for time of:
3 Power cleans (185#/125#)
14 Shoulder touches
21 Wall ball (20#/14)
Tuesday, June 26, 2012
Skill / Strength
Snatch balance
Conditioning
AMRAP in 15 minutes of:
15 Overhead squats (95#/65#)
30 Lateral bar jumps
45 Sit ups
Sunday, June 24, 2012
Kelly representing with an 11th place finish at the Garage Games Saturday.
Volume training
21-15-9 reps of:
Deadlift (225#/155#)
Thrusters (95#/65#)