Thursday, February 28, 2013

Clean & Jerk 6 x 60%, 6 x 70%, 4 x 80%, 2 x 90% Happy Birthday Holley & Chris 2 Rds 400m run 37 Dubs/111 singles 38 Goblet Squats 35/55 37 OH Walking Lunges 15/25 38 Rope whips 37 tire jumps

Wednesday, February 27, 2013

5x3 Hang Snatch (just above knee) 400m run 5rds 5 Snatch 65/95 10 box jumps 15 air squats 400m run 5rds 5 power cleans 95/135 10 box jumps 15 air squats 400m run Kelly, Jeannie, Stacey, Gina, Amie, Tony, Frankie & John attending the Outlaw Training Camp at CrossFit Nola.

Thursday, February 21, 2013

Thursday 21-15-9 Shuttle run 4x25m Deadlift 135/185 Burpees over bar 3 min rest 10 min amrap 15 G2O 75/115 15 box jump over (land on top & go over) Core: 3 rds 10 Spiderman pushups 10 GHD 10 wtd Ab mat situps Endurance Option: 10 Rds 30 Dubs 30 KBS

Tuesday, February 19, 2013

WARM UP: 2 Rounds: 6 Front Squats (35/45) 6 Push Press (35/45) 2 Rounds: 4 Cleans (65/95) 4 Push Jerk (65/95) 4 Deadlift (65/95) WOD: 50 Double Unders/150 Singles 10 Squats 40 Dubs/120 20 Squats 30 Dubs/90 30 Squats 20 Dubs/60 40 Squats 10 Dubs/30 50 Squats CORE: Tabata Superman Hold - 8 Rounds Tabata... Continue Reading →

Saturday, February 16, 2013

"Monkey on ya Back" 2 Rounds: 200m Sandbag Run 20 Sandbag Step-Ups (each leg) 20" 200m Sandbag Run 20 Sandbag Ground to Overhead 100m KB Farmers Carry 2 Rounds: 20 4ct. Flutter Kicks w/sandbag on chest 200m Sandbag Run 20 Sandbag OH Lunges (each leg) 200m Sandbag Run

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