Wednesday, April 16, 2014

April 17


EST WOD and Social this Friday @ 6pm!!

CrossFit Group
Strength
A1. 3 x 10 DB Bent Over Row
A2. 3 x 10 Seated DB Press

MetCon
Team of 2:
6 Rounds of:
400m Run
50 Squats

Weightlifting
A. 4 x 3 Snatch Pull Under
B. 4 x 2 Pause Jerk
C. 3 x 3 Push Press

Tuesday, April 15, 2014

April 16

Strength
3 x 6 Deadlift

MetCon
For Time:
20 Burpee Box Jump
100 Sit Up
20 Burpee Box Jump

Monday, April 14, 2014

April 15

Just Candice picking up 400lbs. No big deal.

CrossFit Group
Strength
3 x 6 Press

MetCon
21-15-9
Hang Clean (135/95)
Clapping Push Up

Weightlifting Group
3 x 4 Clean Pull Unders
4 x 2 Clean Pull + 1 Hang Clean
3 x 6 Back Squat

Sunday, April 13, 2014

April 14


Strength
3 x 6 Back Squat

MetCon
"Helen"
3 Rounds of:
400m Run
21 KB Swing
12 Pull Up

Thursday, April 10, 2014

April 11

CrossFit Group
A. 4 x 1 Hip Snatch
B. 3 x 3 RDL
C. 10 Alt Arm Turkish Get Up

Weightlifting Group
Back Squat - Max

Wednesday, April 9, 2014

April 10



CrossFit Group
Strength
A1. 3 x ME Ring Row
A2. 3 x 20 Hip Ext.

MetCon
1 x 800m Run (3:00)
2 x 400m Run (2:00)
4 x 200m Run (1:00)

Weightlifting Group
Clean and Jerk - Max
Clean - Max

Tuesday, April 8, 2014

April 9

Strength
3 x 10 Back Squat

MetCon
4 Rounds of:
5 HSPU
10 Box Jump (30/24)
25 Sit Up