Warm up of your choice
1. Row 100 meters x 4 with 45 seconds rest between efforts
2. “Grace”
For time:
135 lbs from ground to shoulders to overhead x 30 reps
Or
Running Grace:
10 rounds for time of:
135 lbs from ground to shoulders to overhead x 3
100 meter run
Warm up # 23
1. Behind the neck jerk: 1,1,1,1,1,1,1,1,1,1
2. “Annie”
50,40,30,20,10 reps for time of:
Double unders
Sit ups
Yo. We are having another strongman contest this year. Check out the link below to find out more.http://strongmanchallenge.wordpress.com/
Warm up # 1
“Cindy”
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Air squats
Or
“Cindysaurus”
As many rounds as possible in 20 minutes of:
5 Rope climbs
10 Weighted pushups @ 45 lbs
15 Back squats @ 135lbs
Yo. We are having another strongman contest this year. Check out the link below to find out more.http://strongmanchallenge.wordpress.com/
Warm up # 13
1. Weighted pullup: 5,5,5,5,5
2. “Elizabeth”
21,15,9 reps for time of:
135 lb Clean
Ring dips
Yo. We are having another strongman contest this year. Check out the link below to find out more.http://strongmanchallenge.wordpress.com/
Warm up # 5
1. Front squat: 1,1,1,1,1
2. 2012 CrossFit Games Regional: Individual Event 1
“Diane“
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Yo. We are having another strongman contest this year. Check out the link below to find out more.
http://strongmanchallenge.wordpress.com/
We will also be going to the Heart WOD at F5 CrossFit on May 5th. We will meet at the gym at 7 am.
http://www.facebook.com/#!/events/276118812463387
“Yo momma so crazy”
For time:
115lb Snatch x 30 reps
115lb Thruster x21
Pullups x 21
115lb Thruster x 15
Pullups x 15
115lb Thruster x 9
Pullups x 9
115lb Clean and jerk x 30 reps
Yo. We are having another strongman contest this year. Check out the link below to find out more.
http://strongmanchallenge.wordpress.com/
We will also be going to the Heart WOD at F5 CrossFit on May 5th. We will meet at the gym at 7 am.
http://www.facebook.com/#!/events/276118812463387
Warm up # 1
1. Max reps in 3 minute intervals of these movements
Double unders
2 Pood swings
Wallballs
Pistols
Yo. We are having another strongman contest this year. Check out the link below to find out more.
http://strongmanchallenge.wordpress.com/
We will also be going to the Heart WOD at F5 CrossFit on May 5th. We will meet at the gym at 7 am.
http://www.facebook.com/#!/events/276118812463387
Warm up # 2
” Curly Sue”
30 Deadlifts @ 315
15 Muscle ups
30 Thrusters @ 155
15 Muscle ups
30 Squat cleans @ 155
15 Muscle ups
Today is the 1st. Rent is Due. Thanks.
Yo. We are having another strongman contest this year. Check out the link below to find out more.
http://strongmanchallenge.wordpress.com/
We will also be going to the Heart WOD at F5 CrossFit on May 5th. We will meet at the gym at 7 am.
http://www.facebook.com/#!/events/276118812463387
Warm up # 11
1. Strict press: 5,5,5,5,5
2. 50 meter sled sprint x 4
Rest 2 minutes between efforts
3. 50 meter sandbag sprint x 4
Rest 2 minutes between efforts
If this happens to your mits, then you need to start using one of these:
Yo. We are having another strongman contest this year. Check out the link below to find out more.
http://strongmanchallenge.wordpress.com/
We will also be going to the Heart WOD at F5 CrossFit on May 5th. We will meet at the gym at 7 am.
http://www.facebook.com/#!/events/276118812463387
Warm up # 17
1. Back squat: 5,5,5,5,5
2. 5 rounds each for time of:
10 Dumbell snatches (5 each side) @ 50 % of bodyweight
15 pullups
Rest 1 minute between efforts
