tuesday 1/22/13

IMG 2512Skill:

           kb plank/bench press

Strength:

        bench press: 3xme (205/145)

        kb plank row: 4x8

WOD:

         3 rounds 1min each

         kb sdhp (53/35)

         broad jump (6/4)

         rest

         kb swings (53/35)

Read more: tuesday 1/22/13
 

monday 1.21.13

IMG 2611Skill:

         

Strength:

        otm 12
        5 front squat odd
        8 pull-ups even

WOD:

          8 amrap
        10 wallball
        10 v-ups
        10 tuck-jump

Read more: monday 1.21.13
 

friday 1.18.13

IMG 2623












Skill:

           sumo deadlift

Strength:

        sumo deadlift:5rm

        wall walks: 4x3

WOD:

         5 rounds

         8 db snatches (70/45)

         12 ring dips

Read more: friday 1.18.13
 

thursday 1.17.13

IMG 2493







Strength:

        pull-up:3x5

        shoulder press: 3x5

WOD:

         16 amrap

         50 box jumps

         40 kb swings

         30 grasshoppers

         20 hspu

         10 pistol with a roll (demo)

Read more: thursday 1.17.13
 

wednesday 1.16.13 yoga tonight 8pm


IMG 2470Skill:

           power clean

Strength:

        weighted step-ups: 3x8

        weighted push-ups: 3x8

WOD:

         4 rounds (185/125)

        5 power cleans

        6 front squats

        7 dl

Read more: wednesday 1.16.13
 

tuesday 1.15.13

IMG 2119Skill:

           ttb/bent row

Strength:

        ttb:4x20

        bent bb row: 4x8

WOD:

         7 amrap

       burpee plate hop (45)

Read more: tuesday 1.15.13
 

monday 1.14.13

IMG 0452







Skill:

           deadlift

Strength:

       CrossFit Total

WOD:

         3 rounds 1min on 1 min off

         M.E. box jumps (24/20) (old standards)


Read more: monday 1.14.13
 

friday 1.11.12

599449 135136296630618 1526928316 n








Skill:

           rope climb

Strength:

bench press: 3rm

ring rows: 4x10

rope climb:3x1

WOD:

         tabata

        push-ups

        double unders

        split jumps

       

Read more: friday 1.11.12
 

thursday 1.9.13

270207 190635064414074 1690622423 n copySkill:

           squat clean thruster

Strength:

        press: 3rm

WOD:

         20 amrap

         400m run

         8 squat clean thruster (135/95)

 

wednesday 1.8.13

IMG 2378Skill:

           power snatch

Strength:

        snatch: 1rm

WOD:

         10 amrap

         7 power snatches

         10 bar hop burpees

Read more: wednesday 1.8.13
 

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