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CrossFit – Thu, May 2 Metcon (Time) For Time: 200 DU 1 Mile Jog 8 Rope Climbs

CrossFit – Wed, May 1 Deadlift (5-4-3-2 climbing ) Set 1 & 2: 70% Set 3 & 4: 75-80% Metcon (Time) Cash-In 1,500/1,300m Row 60 burpee box jump overs 30 wallballs (20/14lb) partition Burpees and Wallballs however you’d like Goal is sub 15 minutes

CrossFit – Tue, Apr 30 Back Squat (10×2) On the 2:00 x 10 sets: 2 Back Squats at 70% Partner WOD (Time) Cash-In: 100/80 calorie Echo Bike 5 Rounds of: 30 C2B 40 Push-Ups 50 Sit-Ups RX Pull-Ups

CrossFit – Mon, Apr 29 Push Jerk (3×8 ) On the 2:00 x 3: 8 Push Jerks *start first set at 60% and Build Shoulder Press (1x max reps 80%) -1 set to failure at 80% Change WODIFY to the number of reps you get Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Hang Cleans 200 m run after each

CrossFit – Sat, Apr 27 Metcon (Time) Partner WOD For Time: 40 KBS 24/16kg40 Burpee Box Jump Overs40 Cleans– 200m run –30 KBS 24/16kg 30 Burpee Box Jump Overs30 Clean – 400m run –20 KBS 24/16kg20 Burpee Box Jump Overs20 Clean -800m run- 40’s: @weight(135/95) 30’s: @weight(155/105 20’s: @weight(185/125) Box: 24″/20″

CrossFit – Fri, Apr 26 Front Squat (1×3 80% 5×3 85%) Metcon (Time) 3 Rounds For Time: 600m Run 30-20-10 Barbell Reverse Lunges (135/95)15 T2B Round 1: Back Rack LungesRound 2: Front Rack LungesRound 3: Overhead Lunges Barbell can come off the rackTime Cap: 18 Minutes

CrossFit – Thu, Apr 25 Floor Press (4×8 across) Metcon (Time) For Time: 100/80 Calorie Bike 2,000/1,800m Row 1 Mile Jog

CrossFit – Wed, Apr 24 Deadlift (1×3 build to heavy set of 3 TNG) Donny (Time) 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) Burpees In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 http://www.crossfit.com/mt-archive2/008944.html

CrossFit – Tue, Apr 23 Back Squat (ON THE MINUTE X 12: 2 BACK SQUATS 65% across) Metcon (Time) For Time: 400m Run 4 Rounds: 5 Double DB Front Squat 50/35 1 Ring MU 400m Run 3 Rounds: 5 Double DB Front Squats 50/35 5 Bar MU 400m Run 2 Rounds: 5 Double DB Front

CrossFit – Mon, Apr 22 Metcon (AMRAP – Reps) Clean and Jerk 10 at 135/85 10 at 185/125 10 at 225/155 AMRAP AT 245/165 10 minute Time cap Metcon (Time) 3 Rounds for time: 10 kipping HSPU 20 T2B then….. 2 Rounds of 10 Strict HSPU 5 Rope Climbs then…. 1 Round of 10 Wall