120731

"Ship" 9 Rounds of: 7 Squat Cleans (185/95) 8 Burpee Box Jumps (24/20) 400m Run w/Plate (45/25)

120730

400m Run30 Snatches (95/65) (135/95Adv)400m Run30 Power Cleans400m Run30 OHS400m Run30 Split Jerks400m Run30 Burpees

120728

"Pravin" 92m Sprint x2 92m Duck Walk w/D Ball 92m Sprint x2 92 Wall Balls (14/16) 92m Sprint x2 92 Ball Slams (15/20) 92m Sprint x2 92 Box Jumps 92 (24/30) 92m Sprint x2 92 Pushups 92m Sprint x2 92 Push Press (45/65) 92m Sprint x2 92 SDLHP (45/65) Pravin's last CrossFit Crusade WOD. Leaving... Continue Reading →

120726

6 Rds 200m run 1 Rope Climb 6 Thrusters (75/115) 6 box Jumps (20/24") Adv (115/155), (24/30")

120724

Skill/Strength: Snatch Balance 4 x 3 Conditioning: 4 Rds - 7 Hang Cleans (95/135) 7 Roman Deadlift (straight leg) (95/135) 400m run

120723

5x3 Pause front squats Conditioning: 4 Rds 5 SquatCleanThruster 75/115 50 dubs/150 singles 5 SquatCleanThruster 75/115 *rest 1 minute 1 minute ME burpees *rest 1 minute before starting next rd

120719

"Active Rest Day"2 Mile RunThen 2-3 Rounds Core:75 Leg Lifts50 Russian Twists25 K2E (knees to elbows)50 B2T (ball to toes)75 Abmat Situps

120718

"Filthy Fifty" 50 Air Squats 50 Push Ups 50 KB Swings (55/35) 50 Wall Balls 50 Sledgehammers 50 Ball Slams (20/12) 50 Rope Whips 50 Box Jumps 50 SDLHP (95/65) 50 Burpees

120716

Strength:Power Cleans10-3-3-3-3800m Run  5 Rounds of:    5 Deadlifts (275/185)    7 Strict Pullups    10 Burpees    12 Barbell Lunges (135/95)800m Run

120714

4 Rounds of: 400m Run 20 Wall Balls 20 Tire Flips w/Jump Through 20 Mountain Climbers 20m OH Walking Lunges (15/25)

120712

Strength: 5 x 3 Back Squat@80% of 1 RM Conditioning: 8 Rounds 20 seconds of 60% body weight back squats 10 seconds of rest 20 seconds of burpees 10 seconds of rest

120711

Skill: Snatch pulls 3 x 3 (light-medium) Conditioning: 4 Rds 8 split snatches (75/115) 10 Thrusters 400m run

120710

Snatch balance 4 x 3 (heavy but not max) Conditioning: 5 Rds for time 400m run 15 wall balls 15 pullups

120709

Skill: 5 x 3 Clean pulls (light weight unless perfect form) WOD: 4 Rds 7 HangSquat Cleans 95/135 21 lateral burpees over bar 35 Dubs/120 singles

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