Day 5WOD 130412 EMOM for 10:00 of:5 squat cleans (suggested wt = 115/85)5 ring dips rest to 12:00… AMRAP in 12:00 of:5 pull-ups10 ghd sit-ups15 box jumps WOD notes:-> rx'd = unassisted pull-ups, 24"/20" box jumps-> SK = ctb pull-ups, 30"/24" box jumps crossfit.com
Many of you have noticed that the whiteboard pics have disappeared for a few days. This happened to occur right around the time Coach Doug found a great article about cheating and egos in our beloved sport of CrossFit… not a coincidence!! Sometimes we need to take things away in order for you to realize
Day 3WOD 130410 on minute 0,2,4,6 perform 7 hspu on minute 1,3,5,7 perform 7 deadliftsminute 8-11 perform max effort wall ball rest to 12:00… For time:21-15-9clean & jerk – 95/65run 200m after each round WOD notes:-> if you cannot perform hspu as rx'd, sub 10 hrpu or 30 second inversion hold-> deadlift: L1 – 185/125,
Day 2WOD 130409Basic Training, 6-7amCoach's Hour, 7-8amFirst WOD starts at 8:15am For time:5-10-20-10-5snatch – 95/65hrbpull-ups cash-out = double undersL1 – 50L2 – 100SK – 200 crossfit.com
Day 1WOD 130408 5:00 – max reps of push press/jerk5:00 – max effort row, meters5:00 – max reps of hang power clean800m run for time L1 – 115/85L2 – 135/95SK – 155/105 Congratulations Kate and Lily for finishing 1st and 2nd at L4L!!! crossfit.com Thanks to everyone for a great
Day 6WOD 130406 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD "Annie"For time:50-40-30-20-10double unders sit-ups L1 & L2 – abmat sit-upsSK – ghd sit-ups Happy Birthday Katey!!! crossfit.com
Day 5WOD 130405 "Fran" For time: 21-15-9 thrusters – 95/65 pull-ups Keep your head in it… For all athletes who are registered for The Open: Workout 13.5 MEN – includes Masters Men up to 54 years oldComplete as many rounds and reps as possible in 4 minutes of:100 pound Thruster, 15
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