300411

NFT WOD:
1 round of:
25 squats 5 push up
20 squat 10 push up
15 squat 15 push up
10 squat 20 push up
5 squat 10 push up

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290411

Skill Builder:
Push Jerk
1-1-1-1-1-1-1
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Finally

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Rest

Picasso

Type 2

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270411

Death by 10 meters
First minute run 1 second minute run two
Until number of minutes cannot be completed

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260411

12min. AMRAP
15 KB swings 35/55
12 Pull ups

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250411

Skill Builder:
Handstand 6 rounds hold for 30 sec or as long as you can
with good form.

12min AMRAP
12 Front Squats 85/115
30 Dbl unders

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Rest

Take a deep breathe
Marks daily apple
Burn baby burn
NY times

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230411

Death by Abmat sit up
Every minute on the minute do 1 Abmat sit up.
The second minute do 2 Abmat sit ups etc..
Until you can not complete reps for that minute

Rest 5 minutes

Tabata Pull ups

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220411

For time:
150 Burpess

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210411

3RFT:
400m Run
20 Med ball cleans 14/20
100ft. Overhead walking lunge with Bumper plate 25/45

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Rest

Whats all the beef about?
Mark's Daily Apple

Eat at your own risk!
Yahoo


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190411

Meoooow!!!!!

5 rounds of 60 dbl unders
Time each round the number of minutes it takes
Is the duration of burpees you have to do.

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180411

That WOD was brutal

Skill Builder:
Warm up, Foam roll, Dynamic stretch

3 RFT of:
400m Run
15 Push Press 75/95
10 Pull ups

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170411

Tabata this:
Kb swings 35/55
Sit ups
Squats

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Rest

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150411

For time:
2000m Row

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140411

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
Overhead squat, 30 reps 90/120
10 Muscle-ups
From the CrossFit open

Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell

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130411

For time:
30 Power cleans 95/135

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Rest

What is self myofascial release and how can it help you?

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110411

15min. AMRAP:
5 Clean & Jerks 95/135
20 Wall ball 14/20 10'

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100411

Death by Thruster
Every minute on the minute do 1 thruster.
The second minute do 2 thrusters etc..
Until you can not complete reps for that minute

Rest for 5 minutes

Then do Tabata Box jumps & Sit ups
First 20 sec. do Box jumps rest 10 sec. then do 20 sec. Sit ups
For a total of 16 rounds

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090411

For time:
Run 800m
21 Press, 75/95
Run 800m
21 Push press, 75/95
Run 800m
21 Push jerk, 75/95

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Rest

Max height box jumps
Chris 42 3/8"
Theresa 16 1/4"
Montel 20"
Regg 38"

CrossFit is a great way to get into the best shape
of your life. But it should be done with gradual
increases in intensity. Doing to much to soon can lead to
muscle break down or rhabdomyolysis check it out.

Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

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070411

5 RFT:
4 Ring rows (feet must be elevated)
8 Handstand push ups
12 Pull ups(chest to bar)

Oh how sweet it is!


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060411

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
From the CrossFit open

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050411

Skill Builder:
Max height Box jumps
1-1-1-1-1-1-1

5 RFT of:
5 Squat cleans 85/115
10 Burpees

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Rest

Take a load off and relax

What is your least favorite exercise and why? And which one
is your favorite?

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030411

The gangs all here

Skill Builder:
Burgener Warm Up

3 RFT:
15 Power Snatch 75/95
30m sprints 6x

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020411

Run a 5k

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010411

2 RFT:
5000 Box jumps 24"
(April Fools)

Skill Builder:
3 min of Dbl under work

Push press:
1-1-1-1-1-1-1



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