Strength: Pull Up 5x5 (add weight each round)
WOD: EMOM for 12 Mins
1 Squat Snatch
1 Hang Snatch
1 Squat Snatch Balance
3 Burpees
REC: 5 Rounds
10 Ball Slams
10 Handstand Push Ups
Tuesday, Sept 3rd, 2013
If you are volunteering for the 307 Throwdown and have not given me your shirt size yet, please contact me with that info. We want to order the shirts soon. Thank you!
Strength: Max Pull Up Attempt for the leaderboard, then Push Press 5x3
WOD: 5 RFT
20 Overhead Lunges (95/65)
15 Toes to Bar
REC: Tabata Abmat Sit Ups
*score is the lowest round of sit ups
Monday, February 25, 2013
Congratulations to Coach Ari & Todd on their engagement! A match made in CrossFit heaven!
Weekly Warm Up: 400 m Run or 500 m Row, followed by 3 Rounds of: 5 Handstand Push Ups, 10 Overhead Squats with a Dowel (perform with back to the wall, feet positioned about a foot from the wall, reaching back to touch the wall with the hips as you descend to the bottom of the squat), 10 Pistols, and 10 Kettlebell Windmills
Strength: 12 x 2 Sumo Grip Deadlift
WOD: Mega-Baseline This should be fast and furious. Make it your goal to finish in under 15 minutes.
1000 m Row
80 Air Squats
60 AbMat Sit Ups
40 Push Ups
20 Pull Ups
REC: 5 Minutes Max Double Unders or Double Under practice