WOD 05-26-2015 WOD CrossFit Totals Press-1-1-1, Back Squat 1-1-1, Deadlift 1-1-1 three attempts a each life-add totals together
WOD 04-27-2015 warm Up: 5 min roll, 20 pac good mornings, 20 pvc squat snatches, 20 pac lunges with bar overhead Str- Overhead Squat 5-5-5-5 WOD 100m row, 50 OHS 95/65, 30 chest to bar pull ups
WOD 03-18-2015 Warm up 5 min foam 3 min mountain climbers 3 min flutter kicks 3 min plank(center/side/side Str- push press 5-4-3-2-1 WOD 42 box steps 24/20 21 KB swings 53/35 12 Knees to Elbows 3 rounds for time Cool Down: stretch
WOD 01-08-2015 Warm up: 5 minute foam roller, 3 min rowing, 3 mi tues jump rope Strength and Skill: floor press 5-5-5-5-5 WOD 20 lunges with plate overhead 45/25 25 ring rows 30 push ups 3rds for time Cool Down: 50 leg lifts, stretch