May 312010
 

Warm up:
25 yard high knees
25 yard buttkicks
10 inch worm
10 pigeon squat
   x2

WOD:
“Griff”
run 800 meters
back peddle 400 meters
run 800 meters
back peddle 400 meters
 for time

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 Posted by at 1:01 am
May 302010
 

Warm Up:
10 pull up
10 pushup
10 squat
10 inch worm
10 pigeon squat

WOD:
crossfit total
find your 1 rep max in three attempts of the following:
back squat
shoulder press
dead lift

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 Posted by at 1:01 am
May 292010
 

Warm Up:
10 pull up
10 push up
10 squat
walking samson stretch 20 steps
10 active shoulder pass throughs
            x2
WOD:
walking lunge 100 ft
50 squat
25 back ext
3 rounds for time

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 Posted by at 1:01 am
May 272010
 

Warm Up:
10 pullups
10 push ups
10 sit ups
10 squats
x2

WOD:
Use dumbells, the goal is to complete each round without setting them down increase weight each round
5 dead lift
5 hang clean
5 push press
5 squat
x5

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 Posted by at 1:01 am
May 262010
 

Warm Up:

10 pullups
10 push up
10 sit up
10 squats
10 inch worm
10 active shoulder pass-throughs
             x2

 

WOD:

“ANGIE”
100 pull ups
100 push ups
100 sit ups
100 squats

 

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 Posted by at 12:08 am
May 252010
 

Warm up:
burgener x 3
inch worm x 10
pigeon pistol x 10

WOD:

Split jerk/push jerk 1-1-1-1-1-1-1

 

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 Posted by at 12:09 am