Monday 10/31/2011
Halloween Because nothing is scarier than FRAN !!!!
“Fran”
21-15-9
Thruster 95/65
Pull-ups
Wednesday
Wednesday 10/18/2011
“Bradley”
10 Rounds
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Thursday
Thursday 9/8/2011
WOD
12 MIN AMRAP
12 Push Press 95/65
10 Pull ups
SWOD
Back Squat 5-5-5-5
Tuesday
Tuesday 7/26/2011
SWOD
Weighted Pull-ups 1-1-1-1-1-1
WOD
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Mini-Daniel
Monday 7/11/11
Strength WOD
Deadlift 5-5-5
Metcon WOD
Mini-Daniel
25 Pullups
200m Run
10 Thrusters (95/65)
400m Run
10 Thrusters
200m Run
25 Pullups
Nicole
Thursday 6/30/11
Strength WOD
Press 3-3-3-3-3
Metcon WOD
20-minute AMRAP
400-meter run
Max rep pullups
Push Jerk Progression
Tuesday 6/21/11
Strength WOD
Back squat 5-5-5
Metcon WOD
21 Pullups
5 Press, 5 Push press, 5 Push jerks
15 Pullups
3 Press, 3 Push press, 3 Push jerks
9 Pullups
1 Press, 1 Push press, 1 Push jerks
CrossFit Games Regional 11.4
Thursday 6/16/11
Metcon WOD
For time:
100 Pull-ups
100 Kettlebell swings (53 lb / 35 lb)
100 Double-unders
100 Overhead squats (95 lb / 65 lb)
Burpees? Yes, please!
Tuesday 5/31/11
Strength WOD
Deadlift 5-5-5
Metcon WOD
5 Rounds
7 Pullups
14 Burpees
21 Air Squats
KB Swings and Pullups
Friday 5/27/11
Metcon WOD
3 Rounds
800m run
30 KB swings (53# m/35# f)
30 Pull ups
Mobility
