Store Q & A WOD Gallery Programs Articles Newsletter Crossfit News Events Links Contact
RSS Feed   2013 June May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September August July June May April March February January 2006 December November October September August July June May April March February January 2005 December November October September August July June 0 WOD Archive - May 2013 Friday November 2 2012 CHECK OUT THOSE GUNS!! friday: rest day CrossFitters Warm Up: 3 rounds - Row 250m, 5x power clean, 5x front squat, 5x push up, 5x toes 2 bar. Start off light, and increase the weight each round. Feel free to stretch or perform dynamic movements at the end of each round. Strength: 1x clean + 1x front squat - Work up to a max for the day. Then back it down 5-10% and perform 1x clean + 1x front squat x 3 sets. Work Capacity: Complete 21-15-9 reps of the following... Deadlift (225#/155#) Ring dips KB swing (32kg/24kg) Core: 50x Weighted sit ups, 50x leg levers Comments (0)
All content © Michael Burgener + Admin