Saturday 2/2/13....."Annie" and more

Warm up with "Annie":

50-40-30-20-10
Double Unders
Sit ups

then....

4 RFT:
25 DB Lunges
50 Squats
50 Waiters walk 45# (50 right+50 left)
http://www.youtube.com/watch?v=Th41Un1J6oQ

Friday 2/1/13... 21-15-9

Conditioning WOD:

21-15-9
Wall ball
Pull ups
Thrusters 95/65
KB Swings

*Run 400 after each round

Thursday 1/31/13 Double Under WOD

Warm Up: Row 1000 meters
....then....

CrossFit Canadian Regionals Workout #4
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Video – CrossFit Canadian Regionals Double-Under workout

Wednesday 1/30/13 "Desforge"

Hero WOD- "Desforge"

5RFT
12 Deadlifts
20 Pullups
12 Clean & Jerks
20 Knees to Elbows


.

Enlarge image
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

---

Tuesday 1/29/13...SWOD- Back Squat, Hero WOD- Michael

Strength: Back Squat
3-3-3-3-3-3

Hero WOD: "Michael"
3 Rounds for time:
800 meter run
50 back extensions
50 sit ups

*found a nice guy for Jan!

Monday 1/28/13.... swod- Bench press 5x5 then 3RFT 30 wallball,30 power snatch

Strength: Bench Press - 5x5

Conditioning WOD:
3RFT
30 Wallballs
30 Power snatch

http://www.youtube.com/watch?v=7h4r8tWGAKM

Sunday 1/27/13