Month: March 2013

Strength: BACK SQUAT 3 Sets of  MAX reps at 75% WOD 15 Minute AMRAP 30 double Unders 15 Wall Ball (20/16)) 5 Power Cleans

WOD: 13.2 10 Minute AMRAP: 5 Shoulder to over-head 115#/75# 10 Deadlifts 115#/75# 15 Box Jumps 24″/20″

If DAVE can run a 5K , then YOU can come in and run a few 400’s people!!! =) SKILLS /MOBILITY DAY: Work on

If DAVE can run a 5K , then YOU can come in and run a few 400’s people!!! =) SKILLS /MOBILITY DAY: Work on

STRENGTH: Skill work on the Power and Hang Clean THIS IS A SKILL NOT A STRENGTH Do NOT exceed more than 50% of your

Strength: Back Squat 6-6-6-6-6-6 75% WOD: 2 for Tuesday 7 AMRAP 9 OHS 95/65 10 push ups 11 box Jumps rest 4 mins WOD

STRENGTH: Push Press 6-6-6-6-6 @ 75% WOD: 5 Rounds for Time of: 5 Muscle Ups -or- 10 C2B Pull Ups -or- 15 Jumping Pull

WOD: 13.1 CrossFit Open 17 Min Time Cap 40 Burpees (6′ target) 30 Snatch (75#/45#) 30 Burpees 30 Snatch (135#/75#) 20 Burpees 30 Snatch

Strength: Mobility WOD 20 Min AMRAP 30 Mountain Climbers 25 Sit Ups 20 Ball Slams 15 Bench Press (95#/65#) 10 Lunges 5 Box Jumps(24/20)

Strength: 30 Mins to master SNATCH WOD: Run 800 meters 30 DL (225#/135#) 10 Muscle Ups ***scale Muscle ups w/ 30 pull ups or