Sunday, December 2, 2012
Congratulations Jacqueline & Brandon!
Volume training
Three individual 3 minute AMRAPs of:
8 Deadlift (225#/155#)
48 Double unders
Rest 1 minute in between rounds
Saturday, December 1, 2012
For time:
Run 400m
-THEN-
3 Rounds of:
10 Wall ball (20#/14#)
10 Pull ups
-THEN-
Run 400m
-THEN-
3 Rounds of:
10 Wall ball (20#/14#)
10 Pull ups
-THEN-
Run 400m
Thursday, November 29, 2012
Skill / Strength
Snatch
Conditioning
“Nasty Girls”
3 Rounds for time of:
50 Air squats
7 Muscle ups
10 Hang power cleans (135#/95#)
Wednesday, November 28, 2012
Strength
3 Rounds of the following circuit:
10 Seated shoulder press
10 Weighted pull ups
10 Good mornings
10 Front racked barbell 20″ step ups (5 each leg)
Skill / Strength
Atlas stone to shoulder
Conditioning
For total load, as many stones to shoulder as possible in 4 minutes.
♦ compare to 09/26/12 ♦
Tuesday, November 27, 2012
Strength
Back squat
Conditioning
3 Rounds for time of:
10 Burpee broad jumps (6’/4′)
15 KB swings (70#/55#)
Sunday, November 25, 2012
2012 CrossFit Games Open WOD 12.3
As many reps as possible in 18 minutes of:
15 Box jumps (24″/20″)
12 Push press (115#/75#)
9 Toes to bar
♦ compare to 03/11/12 ♦
