Monday, May 21, 2012

Overtime

Warm up:  400 m run, 2 x 10 pass thrus, pvc ohs; world's greatest stretch 2 rds

Skill/focus:  Overhead Squat
2 x 5, 1 x 3

Wod:

Tilted Kilt Push Em Out Challenge.  Congratulations to the CrossFit Jaguar's balls and CrossFit BNI's dolls ...... 1st place!

Way to go Vic, Phil, Stephen, Jill, Erinmarie and Megan !!!!!

Saturday, May 19, 2012

Duck Me

3, 8 min AMRAPS in teams of 3

40 m tire flip/40 m duck walk
(1 flips, 1 duck walks, 1 rests)
2 min rest

Vehicle push for max meters

Friday, May 18, 2012

Cindy Cleans

Warm up:  400 m run, 2 x 10 pvc or light load good mornings, sdhp

Skill/focus:   2 Position Clean  (1 from ground, 1 from hang)

Wod

Thursday, May 17, 2012

Mettle Tester

Warm up:  400 m run, 10 rev lunges (ea leg), 15 back extensions
Mobility:  archer stretch, wrist stretch 1 min ea side