Friday, September 20th, 2013

Workout of the Day Hang Clean Find your 10 rep max. 10, 10, 10, 10 then Level 3: 20 minute ladder (increase reps by one each round) Box Jumps (24″, 20″) Wall Balls (20#, 15#) Burpees then Level 2: 20 minute ladder (increase reps by one each round) Box Jumps (20#, 12″) Wall Balls (15#,…

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Wednesday, September 18th, 2013

Workout of the Day Push Jerk Find your 5 rep max. 5, 5, 5, 5, 5 then Level 3 “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips then Level 2 “Elizabeth” 21-15-9 Cleans (95#, 65#)Ring dips (with arms in straps) Ring Dips (with toes on the ground) then Level 1 “Elizabeth” Cleans (with…

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Saturday, Sept 14th, 2013

Workout of the Day “Take your med ball, son” 200 run w medball (20#, 15#) 25 Med ball cleans 200m run with med ball 25 Med ball box step ups 200m run with medball 25 Med ball OH lunge 200m run with medball 25 Ball Slams 200m run with medball ***any time you drop the…

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Friday, Sept 13th, 2013

Workout of the Day Skill Work; Toes 2 Bar then CrossFit Games 2011 WOD: “THE END”- slightly modified 20 Cal row 30 wall balls (20#, 15#) 20 T2B 30 box jumps (24″, 20″) 20 SDHP (53#, 35#) 30 burpees 20 shoulder to overhead (115#, 75#) 400m run (15#, 10# plate) Post your scores to the…

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