Thursday 1-20-11
Snatch balance practice __________ Every 90 sec alternate between: 10 GHD Sit ups 10 Barbell lunges x4 __________ 3 RFT: 10 SDHP 10 Burpees If nothing ever changed, there’d be no butterflies. Get ready for…
Tuesday 1-18-11
Every 3 minutes x4: Run 400M Then perform AMRAP DB Thrusters (rnds 1 & 3) Push ups (rnds 2 & 4). Score is number of combined thrusters and push ups. Rest 2 minutes between rounds.
Monday 1-17-11
Deadlift- Quickly build to a heavy 3 rep (not a 3 RM) __________ 3 Rnds: 9 Deadlifts (touch and go) 6 Hang Power Cleans 3 Push Jerks M 115#/ W 65# Do not let go…
Thursday 1-13-11
Football Gone Bad Three 1 minute rounds for reps: 1. DB Thrusters 45 lbs 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds. We are…
EFFORT
The interesting thing is that everybody really already knows this, because there are few examples in life that don’t follow the basic rules of the universe, the ones that dictate the behavior of everything. One…
Tuesday 1-11-11
Weighted pull up/ Pull up 3 reps/ 7 reps x5 __________ Skills practice Read what Freddy C. at CrossFit One World has to say about INTENSITY. Then watch the video below.