Tuesday 10/8/13

“It is good to have an end to journey toward; but it is the journey that matters, in the end.”-Ernest Hemingway

Strength/Skill
Snatch (15 mins to work to heavy double from floor)

18-15-12-9
Toes to bar
Burpee

Monday 10/7/13

Great video from CrossFit HQ

Strength/Skill
Back squat 7x3 (climbing)

WOD
3rft:
15 deadlifts
15 wall balls
15 handstand push-up/10 wall walk/15 hand release push-up

Friday 10/4/13

“It's not whether your glass is empty or full, it's what you do with it that really matter"

Strength/Skill
Clean & Jerk

WOD
AMRAP 12
10 thrusters
20 HRPU
50 double unders

10/3/13

Way to put the work in so far this week! Take advantage of days like today!

Active Recovery/Make Up Workout Day

A. Skillwork(10-20mins)

Handstand

Ring work

Double unders

B. Aerobic Restoration (20-30 mins at a talking pace)

Prowler push w partner

Row
Bike
Jog/Walk
Pick one and go w it!

C. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!

Wednesday 10/2/13

"I can do things you cannot, you can do things I cannot; together we can do great things."-Mother Teresa 

Strength/Skill
5x
1a. Deadlift (40x1)x5
*Go light on these and focus on tempo!
1b. Toes to bar x10

WOD
3x
Air dyne/Row 20 cals
20 burpees
Rest 3-5 mins