130531 Day 5
Day 5WOD 130531 For time:30 hspu40 pull-ups50 kb swings – 24kg/16kg60 abmat sit-ups70 hrb Dear Athletes, It's a great day to be great!! no need to elaborate, so be great! cpj crossfit.com
May 2013
130530 Day 4
Day 4130530 Oly Practice 4:30-6:30pmBasic Training, 6:30-8:00pm daily hrb = 60 Caption this picture… crossfit.com
130529 Day 3
Day 3WOD 130529 For time:25 hrpu, 50 squats, 25 abmat sit-ups5 clean & jerk25 ring row, 58 hrb, 25 abmat sit-ups5 clean & jerk25 kb sdhp – 24kg/16kg, 50 walking lunges, 25 abmat sit-ups5 clean & jerk25 ghd sit-ups, 50 back extensions, 25 abmat sit-ups5 clean & jerk barbell levels: L1-95/65, L2-135/95, L3-155/105
130528 Day 2
Day 2WOD 130528Coach's Hour, 7-8am EMOM for 8:00 of:5 pull-ups7 hrb @ 8:00…AMRAP in 5:00 of:double unders rest to 15:00 3 rounds for time of:15 sdhp – 95/6515 box jumps – L1-20", L2-24", L3-30" crossfit.com
130527 Day 1
Day 1 Hero WOD 130527 First heat 7:30am, last heat 12:00pm *Please be warmed up and READY TO GO for your heat time! "Gary J. Buro"For time (30 minute cap):200m sandbag carry34 bar-facing burpees60 wall balls50 kettlebell swings – 32kg/24kg40 ground to overhead – 95#/65#34 bar-facing burpees200m sandbag carry Gary served in Operation Desert
130525 Day 6
Day 6WOD 130525 7:30-8:30, WOD8:30-9:30, Intro Session9:30-11:00, Basic Training11:00-12:00, WOD AMRAP in 13:00 of:50 hrb50 t2b50 box jumps – 24"/20"50 sandbag walking lunges50 double unders crossfit.com
130524 Day 5
Day 5WOD 130524 buy-in = 24 hrb C2 "Helen"3 rounds for time of:500m row21 kb swings – 24kg/16kg12 pull-ups cash-out = 24 hrb crossfit.com
130522 Day 3
Day 3WOD 130522 5 rounds of:1:00 – 3 hang squat cleans + 4 hrb + max effort double unders1:00 – rest rest to 11:00… For time:1000m row24 hrb800m run28 push press L1 – 95/65L2 – 115/85SK – 135/95 crossfit.com
