Wednesday, April 27, 2011

wod

100 wall ball shots 20lbs for time
5:38
Hurt my back last week.

Thursday, April 21, 2011

WOD

CrossFit Total

max
backsquat
press
deadlift

Tuesday, April 19, 2011

wod

5 rft
5 overhead KB squats L/R
10 one arm pushup
20 situps

Monday, April 18, 2011

wod

10 RFT
6 tire flip
20 sprint
20 alternating sledge hammers

Thursday, April 14, 2011

WOD

On the minute every min for 15min or until Failure to complete the Round in the set minute.

4 Clapping Push ups

8 Kettle Bell Swings, 2 Pood

12 Air Squats

Wednesday, April 13, 2011

WOD

7 RFT
135lb Clean x 3
HSPU x 5

Tuesday, April 12, 2011

Deadlift

warm up
1x5
265