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Friday 04/18/2014

Skill: (20:00) Work on Handstand Pushups for 10:00 and Pistols for 10:00 *Push yourself – each set should be just below your max effort. Attempt 3-5 sets of 85%+ effort. Mainsite WOD: 140413 (20:00) 10 rounds of: 1 minute of rowing Rest 15 seconds 30 seconds of push-ups Rest 15 seconds *Post total calories rowed […]

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Thursday 04/17/2014

Skill: EMOM (10:00) 1 Power Clean + 1 Hang Power Clean + 2 Front Squat (Rx 135-150#/95-105#) (Rx+ 155-185/105-135#) WOD: 5 Sets of: 3:00 work/1:00 rest 3 Power Cleans (135/95) 6 Burpees 9 Air Squats *Record Reps on each round Cool Down: 25 Calorie Bike or Airdyne – recovery pace Roll out Shoulders with Foam […]

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Wednesday 04/16/2014

Skill: Practice Pull-ups, Get shoulders Loose, tape hands if necessary. (5:00) WOD: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. Courtesy of: http://www.crossfit.com/mt-archive2/000181.html   Tweet

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Tuesday 04/15/2014

Strength: (20:00) -Front Squat 7×2 at 85%+ -Deadlift 3×5+, shoot for higher than last week Metcon:  (2 rounds of:) 3x  :30/:30 on Airdyne Cool down: 2 Slow perfect Stretches each side Spend 2:00 cumulative in deep squat   Tweet

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