Monday 2013.05.20

May 19, 2013

Strength:

Press
Clean & Jerk, 5×2 @85%

Conditioning:

 “Fran”

21-15-9 of:

  • Thruster (95/65)
  • Pull Ups

Compare to 20121213.

Saturday 2013.05.18

May 17, 2013

“Steph D.”

  • Run 400m
  • 7 Burpees
  • 14 Box Jumps (24″/20)
  • 28 Kettlebell Swings (53/35)
  • Run 800m
  • 7 Burpees
  • 14 Box Jumps (24/20)
  • 28 Kettlebell Swings (53/35)
  • Run 400m

Friday 2013.05.17

May 16, 2013

Strength:

Deadlift

Conditioning:

  • 225 pound Deadlift, 21 reps
  • Run 800 meters
  • 225 pound Deadlift, 15 reps
  • Run 800 meters
  • 225 pound Deadlift, 9 reps
  • Run 800 meters

Thursday 2013.05.16

May 15, 2013

Strength:

Snatch 7×2 @75%

Skill Review: 

Kettlebell Snatch

Conditioning:

 2 rounds, for total score:

  • 1 minute, ME KB Snatch (53/35)
    -20 seconds rest-
  • 1 minute, ME KB Swings (53/35)
    -20 seconds rest-
  • 1 minute, ME Double Unders
    -20 seconds rest-
  • 1 minute, Row for Calories
    -100 seconds rest-

Wednesday 2013.05.15

May 15, 2013

Mark your calendar, on June 1st we are having a CrossFit Total event at the gym. RSVP at the Facebook event page. We’ll be cooking out afterwards.

Make-Up

~or~

Mobility:

Be sure to test/retest everything you do. If you get positive results, make note and add to your toolbox! Don’t be the person that spends 30 seconds on each side/piece; spend a solid two minutes on each position, invest in a timex watch and use the timer/chronograph!