Saturday 05/10/2008

WOD
"The Bear"
5 rounds of 7 sets of the Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase the weight with each round. Barbell cannot rest on the ground, it is "touch and go". You can rest between rounds.

Loads used: 65#/70#/75#/80#/85#

WOD
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 27:16
18" box and 16# ball (at Motor City CrossFit)

***
Home is the place where, when you have to go there,
They have to take you in."
- Robert Frost

Thursday 05/08/2009

WOD
With a 30# DB, perform 5-4-3-2-1 reps of:
Full Squat Snatch
Turkish Getup
Overhead Swing
Overhead Squat

Basically, the workout would look like this: 5R/5L Snatch - 5R/5L TGU - 5R/5L OH Swing - 5R/5L OH Squat - 4R/4L Snatch, and so on.

WOD
Motor City CrossFit
As many rounds as possible in 20 minutes of:
5 Weighted Pullups (15#)
5 Overhead Squats (85#)

12 Rounds + 4 Pullups

***
"To give anything less than your best is to sacrifice the gift."
- Steve Prefontaine