Monday 6/4/2012

For Time

30 Back Squats 135/95

30 Front Squats 105/75

30 Overhead Squats 75/55

*5 Burpees Penalty if/when the bar touches the ground.  Transitions DO NOT count as a bar drop

Friday June 1, 2012

For Time

1-5-1 Front Squats

1-5-1 Shoulder 2 Overhead

1-5-1 Thrusters

*50 m sprint between reps  75/115

Friday 5/11/2012

For Calories/Time/Laps

TRIATHLON TRAINING DAY - Team of 2

2 Rounds of

P1- Ride Bike 1 Mile

P2- Row For Calories

THEN

P1- Ride Bike 1 Mile

P2- Run For Max Laps

Thursday 5/10/2012

For Reps

CrossFit For Hope WOD

FGB style rounds of

Burpees

Power Snatch

Box Jump

Thrusters

Chest-2-Bar Pull Ups

Check out hope.crossfit.com for details

Wednesday 5/9/2012

For Rounds

10 Minute AMRAP of

3 Handstand Push Ups

6 Front Squats 135/95

9 Box Jumps 24/20

Tuesday 5/8/2012

For Time

2-4-6-8-10-8-6-4-2 Reps of

*Complete a 100m Sprint between rounds

Monday 5/7/2012

For Rounds

20 Minute AMRAP of

5 Burpees

10 Wall Balls

15 Double Unders

This is a blast from the past, I stole it from CrossFit Oahu.  I did this one 2.5 Years ago while I was on "vacation".  ENJOY!!

Friday 5/4/2012

For Reps

2 Minute Stations / :30 sec rest between each

Row for Calories

Hang-2-Invert

Deadlift @ 70% 5 Rep Max

Dumbell Bag Work 2ct

Thursday 5/3/2012

For Rounds

9 Minute AMRAP of

30m Prowler Push

30 Double Unders

What's YOUR excuse?

Tuesday 5/1/2012

For Time

7 Rounds of

10 Wall Balls 20/14

10 Pull Ups