Thursday 4-14-11
CF Games Open Workout #4 AMRAP 10 Min: 60 Burpees (jumping over bar) 30 OHS (120/90#) 10 Muscle Ups Don’t worry guys, we’ll modify as needed. Bring it!!
Tuesday 4-12-11
Squat 12 x 2 (75s rest) You will use 50% of you 1 rep max for this effort. Focus on full depth and moving the weight upward quickly out of the bottom. __________ 3 x… Tuesday 4-12-11
Monday 4-11-11
Weighted Pull Up 5-5-5 __________ AMRAP 45s Sledgehammer strikes Prowler push (alternating with a partner) Toes to Bar x4 (15s to change stations)
Thursday 4-7-11
CF Games Open WOD 11.3 AMRAP 5 (As Many Rounds/Reps As Possible in 5 minutes) Squat clean Jerk Men- 165# Women- 110# We’ll scale weight as needed. Check out a demo here:
The Right Tool
A screwdriver makes a lousy hammer. Try as you might, that nail isn’t going to go in. You’re going to swear a little bit and then give up. Sadly, that’s much like many American’s weight… The Right Tool
Tuesday 4-5-11
CrossFit Total (2 & 3 of 3) Squat Deadlift You have three attempts to find your 1 rep max in each of these lifts. May The Force Be With You!