CrossFit
Strength
Deadlift
EMOM 10 Minutes – 3 Deadlifts
Metcon
4 Rounds of 3 Minute AMRAP/1 Minute Rest
3 Hang Cleans
5 Front Squats
7 Push Press
135/95 – use the same weight throughout
6/27/2012 WOD
Strength:
5×5 Strict Pull Ups
5×5 Assisted Strict pull Ups
Here. We. GO! WOD:
30 Pull Ups
50 Double Unders
21 Push Press
50 Double Unders
21 Hang Clean
50 Double Unders
21 Overhead Squats
50 Double Unders
21 Burpees
50 Double Unders
30 Pull Ups
Let’s get after it!
4/9/2012 WOD
We hope everyone remembered their burpees this weekend, if not, make them up today! Burpee challenge Day 8!
Strength:
Thruster
3-3-3+
WOD:
“Death By Barbell”
5 Rounds
15 Deadlifts (135/95)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
Demo at LaLane Fitness
3/20/2012 WOD
Strength:
Snatch
1-1-1-1-1
WOD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.