CrossFit Leander http://crossfitleander.com Forging elite fitness for Leander, Cedar Park, and Round Rock Fri, 18 May 2012 08:00:02 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 Friday http://crossfitleander.com/2012/05/friday-50/ http://crossfitleander.com/2012/05/friday-50/#comments Fri, 18 May 2012 08:00:02 +0000 Chad http://crossfitleander.com/?p=3254 Friday 5/18/2012

4 Rounds
21 WallBalls 20/14
15 Power Cleans 135/95
9 Burpee Pull-ups

]]> http://crossfitleander.com/2012/05/friday-50/feed/ 0 Thursday http://crossfitleander.com/2012/05/thursday-36/ http://crossfitleander.com/2012/05/thursday-36/#comments Thu, 17 May 2012 08:00:14 +0000 Chad http://crossfitleander.com/?p=3258 Thursday 5/17/2012

SWOD
3×5 Back Squats
warm up each work set is the same weight

WOD
3 Rounds
10 Deadlifts 275/195
50 Double Unders

]]> http://crossfitleander.com/2012/05/thursday-36/feed/ 0 Wednesday http://crossfitleander.com/2012/05/wednesday-51/ http://crossfitleander.com/2012/05/wednesday-51/#comments Wed, 16 May 2012 06:00:09 +0000 Chad http://crossfitleander.com/?p=3248 Wednesday 5/16/2012

15 Min AMRAP
10 Dual KettleBell Cleans 53/35
10 Burpees

]]> http://crossfitleander.com/2012/05/wednesday-51/feed/ 0 Tuesday http://crossfitleander.com/2012/05/tuesday-39/ http://crossfitleander.com/2012/05/tuesday-39/#comments Tue, 15 May 2012 14:00:01 +0000 Chad http://crossfitleander.com/?p=3246 Tuesday 5/15/2012

” 1/2 Murphy”
800 M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 M Run

pull-ups, push-ups & Squats can be broken up anyway…

]]> http://crossfitleander.com/2012/05/tuesday-39/feed/ 0 Monday http://crossfitleander.com/2012/05/monday-53/ http://crossfitleander.com/2012/05/monday-53/#comments Mon, 14 May 2012 10:00:05 +0000 Chad http://crossfitleander.com/?p=3229 Monday 5/14/2012

“DT”
5 Rounds
12 deadlift 155/105
9 Hang Cleans
6 Push Jerks

SWOD after
400m Farmer carry with KB
Men one 70lbs and one 53lbs
Woman one 53lbs and one 35 lbs

]]> http://crossfitleander.com/2012/05/monday-53/feed/ 0 Friday http://crossfitleander.com/2012/05/friday-49/ http://crossfitleander.com/2012/05/friday-49/#comments Fri, 11 May 2012 10:00:28 +0000 Chad http://crossfitleander.com/?p=3227 Friday 5/11/2012

Skill Work on HSPU

WOD

21-15-9
OH Squat 115/75
Ring Push-ups

Tabata Planks

]]> http://crossfitleander.com/2012/05/friday-49/feed/ 0 Thursday http://crossfitleander.com/2012/05/thursday-35/ http://crossfitleander.com/2012/05/thursday-35/#comments Fri, 11 May 2012 08:00:09 +0000 Chad http://crossfitleander.com/?p=3252 Thursday 5/17/2012

SWOD Back Squats 3×5
work up to a weight that stays the same for all sets

3 Rounds

10 Deadlift 275/195
50 Double Unders

]]> http://crossfitleander.com/2012/05/thursday-35/feed/ 0 Thursday http://crossfitleander.com/2012/05/thursday-34/ http://crossfitleander.com/2012/05/thursday-34/#comments Thu, 10 May 2012 13:00:43 +0000 Chad http://crossfitleander.com/?p=3225 Thursday 5/10/2012

Deadlift 3-3-3-3

3 Rounds
30 Box Jumps
20 Deadlifts 185/135
10 TTB
20 V-ups

]]> http://crossfitleander.com/2012/05/thursday-34/feed/ 0 Wednesday http://crossfitleander.com/2012/05/wednesday-50/ http://crossfitleander.com/2012/05/wednesday-50/#comments Wed, 09 May 2012 10:00:53 +0000 Chad http://crossfitleander.com/?p=3223 Wednesday 5/9/2012

10 min to Get 1RM Back Squat

WOD

9 Thruster 135/95
50 Double Unders
7 Thruster 135/95
50 Double Unders
5 Thruster 135/95
50 Double Unders

Tabata Jane Fondas

]]> http://crossfitleander.com/2012/05/wednesday-50/feed/ 0 Tuesday http://crossfitleander.com/2012/05/tuesday-38/ http://crossfitleander.com/2012/05/tuesday-38/#comments Tue, 08 May 2012 13:00:32 +0000 Chad http://crossfitleander.com/?p=3221 Tuesday 5/8/2012

Bench Press 3-3-3-3

12 Min AMRAP
3 Snatch 110/95
20 double unders

]]> http://crossfitleander.com/2012/05/tuesday-38/feed/ 0