Monthly ArchivesApril 2015

4/24/15 standard

Strength: Strict Press
5@ 50%, 3@ 75%, 1@ 85%, 1@ 90-95%, Test 1RM, Test 1RM
4/24/15
20 Push Press (115/75)
30 Russian KB Swings (55/45)
20 Burpees
400m Run or 400m Row
20 Burpees
30 Russian KB Swings
20 Push Press (115/75)
https://www.youtube.com/watch?v=uUpSFguwRQM

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4/23/15 standard

Warm-Up: Max DU’s in 3 Min
4/23/15:
400m Run
4 Rope Climbs (4 Mods)
40 Push-ups/40 Sit-Ups/40 Air Squats
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300m Run
3 Rope Climbs (4 Mods)
30 Push-Ups/30 Sit-Ups/30 Air Squats
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200m Run
2 Rope Climbs (4 Mods)
20 Push-Ups/20 Sit-Ups/20 Air Squats
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1 Rope Climb
100m Runs
10 Push-Ups/10 Sit-Ups/10 Air Squats

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4/22/15 standard

This one’s for you Robert!!
CrossFit Mainsite WOD: 4/22/15
5 rounds for time of:
10 Squat Snatch (75/45)
30-second chin-over-bar hold
10 Squat Snatch
60-second plank hold
If you come off before the :30 seconds…get back on until you spend a total of :30 seconds in the hold. Scaled will do a dead hang from the pull-up bar. Same thing for the plank [...]

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4/20/15 standard

Strength: Back Squat
5@ 75%, 3@ 80%, 3@ 85%, 2@ 90% 1+@ 95%
Please stay with your correct percentages
4/20/15
2 Person Team WOD
50 Curtis P’s (95/65)
50 C2B Pull-Ups
50 OHS (95/65)
150 DU’s (300 Singles)
Hang Power Clean + Lunge R or L + Lunge L or R + Push Press

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