May 31

Today's WOD:

Max Push Jerk
1-1-1-1-1-1-1

May 30

Tech/Strength
Bench Press-Max 3 Rep

10-8-6-3-3-3-3

Today's WOD:
4 Rounds for Time
400m Run
10-SDHP 95/65lb
15-Burpee's

May 29

Rest Day

(Kim demonstrating the perfect pushup.)

May 28

Tech/Strength
Your Choice 20min

Todays 's WOD: For Time
500m Row
50 Air Squats
500m Row
50Push ups
500m Row
50 Walking Lunges
500m Row

May 27

Tech/Strength
Hang Power Snatch

3-3-3-3

Today's WOD
12min AMRAP
5-Hang Power Snatch 95/65lb
10-KB Swings 53/35lb
15-AB Mat Sit ups

May 26

Rest Day

May 25

Tech/Strength
Squat Cleans

3-3-3-3

Today's WOD
"Jackie' for time
1000m Row
50-Thrusters 45/35lb
30-Pull up's

May 24

Tech/Strength

Double Unders
Practice for 10min

Today's WOD:

Max OH Squats
1-1-1-1-1-1-1

May 23

Todays WOD: 3 Rounds
for total Reps

10m Shuttle Run 45sec.

Rest 15sec.

Plate OH. Alt. Step ups 15/10lb 45sec.

Rest 15sec.

Walking lunges 45sec.

Rest 15sec.

Push Press 75/55lb 45sec.

Rest 15sec.

Ab Mat Sit Up 45sec.

Rest 15sec.

Ring Rows 45sec.
Rest 1min, 15sec.

May 22

Rest Day

May 21

Tech/Strength

Deadlift

3-3-3-3

Today's WOD:

15min AMRAP

10-Wall Balls 20/14lb

10-Deadlifts 185/115lb

10-Box Jumps 24/20"

May 20

Tech/Strength
Back Squat Max

1-1-1-1-1

Todays WOD: For Time
50 Back Squats 135/95lb
50 Air Squats

May 19

Rest Day

May 18

Tech/Strength
Shoulder Press Max

8-5-5-3-1-1-1

Today's WOD:

12min AMRAP

5 Push Press 95/65lb

10 Power Cleans 95/65lb

15 Double Unders

May 17

Todays Wod:

From CrossFit Main Site

Thruster's-max wt.

2-2-2-2-2-2-2

May 16

Tech/Strength
Overhead Squat

5-5-5-5

Today's WOD: For Time

30-Pull ups, 10 OH Squats 45/35lb, 400m run

30-Push ups, 10 OH Squats 45/35lb, 400m run

30-KB Swings 53/35lb, 10 OH Squats 45/35lb, 400m run

30-Ab mat Sit up, 10 OH Squats 45/35lb, 400m run

30-Wall Balls 20/14lb 10 OH Squats 45/35lb, 400m run

30-Box Jumps 24/20", 10 OH Squats 45/35lb, 400m run

May 15

Rest Day

May 14

Tech/Strength

Rope Climbs

Todays WOD: For Time

"Karen"

150 Wall Balls 20/14lb

May 13

Tech/Strength:

Front Squats

3-3-3-3

Todays WOD:

15-12-9-6-3 For Time of

SDHP 95/65lb

Burpee's

Toe to Bar

May 12

Todays Wod:

Bench Press Max

8-6-3-3-1-1-1-1-1

Weighted Pull up Max

8-6-3-1-1-1-1-1

May 11

Tech/Strength

Hang Cleans

5-5-5-5-5

Todays WOD:

15min AMRAP

5 Pull ups

7 Cleans 95/65lb

10 KB swings 53/35lb

12 Double Unders

May 10

Tech/Strength

Deadlift-1 Rep Max

8-6-3-3-1-1-1-1-1

Todays WOD

3 Rounds for Time

5 Deadlifts 225/135lb

7 Ring dips

200m run

May 9

Tech/Strength:

Push Press

8-6-3-3-1-1-1-1

Todays WOD:

5 Rounds For Total reps

1min. Push Press 75/55lb

1min. Air squat

1min. Push ups

1min. Rest

May 8

Rest Day

May 7

Tech/Strength

Over Head Squat

10-8-6-3-3-3

Today's WOD:

For Time

21-18-15-12-9-6-3

Pull Up's

Box Jump's 24/20"

Wall Ball's 20/14lb

May 6

Tech/Strength

Power Cleans

8-6-3-3-1-1-1

Todays WOD: 12min

800m run then

AMRAP

3 Power Cleans

6 Hand Release push Ups

9 Air squats

May 5

Rest Day

May 4

Tech/Strength
Power Snatch

10-8-6-3-1-1-1

Todays WOD:
4 Rounds For Time

10 Power Snatch 95/65lb

15 KB swings 53/35lb

20 Ab Mat Sit ups

May 3

Tech/Strength:
Rope Climbs

Todays WOD: 2 Rounds for Time

800m Run

15 Box Jumps 24/20'

15 Burpees

15 Wall Balls 20/14

15 GHD Sit ups

May 2

Tech/Strength:
Practice thrusters and

Chest to Bar Pull ups

Todays WOD:

CrossFit Open #6

7min. AMRAP

3-6-9-12-15-18-21etc

Reps/Round of

Thrusters 100/65

Chest To Bar Pullups

May 1

Rest Day

April 30

Tech/Strength:
Deadlifts 3-3-3-3

Today's WOD: For Time
800m Run
20 Deadlits 135/95lb
30 Push Ups
40 Air Squats
500m Row
40 Air Squats
30 Push ups
20 Deadlifts 135/95lb
800m Run