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Our next free Saturday WOD is on March 13 at 9:00 am! It is going to be AWESOME! (but it can only be awesome if you're there) All are welcome!

Interview

Thursday 3.11.10

Buy In:

45/75

7 Reps of:  Deadlift, Thruster, Power Clean

WOD:

Deadlifts 1x3@ 60,70 80% (max reps last set)

then:

85/135

Deadlifts Max Reps 3 Minutes

Rest 1 Minute

Thrusters Max Reps 3 Minutes

Rest 1 Minute

Power Cleans Max Reps 3 Minutes

http://photography.nationalgeographic.com/staticfiles/NGS/Shared/StaticFiles/Photography/Images/POD/c/cheetah-stranglehold-637745-sw.jpg

Wednesday 3.10.2010

Buy in:

Full CrossFit warmup

WOD:

Death by Pullups:

Do 1 pullup during minute 1, 2 during minute 2, 3 during minute 3, etc. until you can no longer complete the given number of reps in the minute. 

Tuesday 3.09.10

Buy In:  Foam Rolling:  From ASIS to Lateral Epicondyle, Thoracic Spine

Shoulder Press 1x3@60%, 1x3@70%, 1x Max Reps@80%

then:

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

http://i.dailymail.co.uk/i/pix/2008/10/19/article-0-022B7588000005DC-107_468x314.jpg

Monday 3.08.10

Buy In: Assisted (holding pole) King Deadlifts  21/side  (break up as necessary)

Back Squat

1x3@60%,1x3@70%, 1x Max Reps@80%

then:

5 Rounds for time

Run Short Lap (335 meters) Perform, 15 Back Squats (135/85)

http://synergy-athletics.com/wp-content/uploads/2009/12/partnersquat.bmp