3/30-3/31 2013

Rest days.

03-29-2013

"CAMERON"

FOR TIME:

50 WALKING LUNGE STEPS
25 CHEST TO BAR PULL-UPS
50 BOX JUMPS (24" BOX)
25 TRIPLE UNDERS
50 BACK EXTENSIONS
25 RING DIPS
50 KNEES TO ELBOWS
25 WALL BALL "2 FER 1'S"
50 SIT-UPS
15' ROPE CLIMBS, 5 ASCENTS

03-28-2013

SWOD (Strength Workout Of the Day)

Power Cleans (90% of your 1 rep maximum)
2-2-2-2-2

REST 5 MINUTES

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) in 20 minutes:
10 SDHP (Sumo Dealift High Pulls)
10 Box Jumps
10 Knees to Elbows

03-27-2013

SWOD (Strength Workout Of the Day)

Deadlift (90% of your 1 rep maximum)
2-2-2-2-2

REST 5 MINUTES

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) in 15 Minutes:

400 Meter Run
15 Burpees
15 Kettle Bell Swings (if necessary use a dumbell to scale weight)

03-26-2013

SWOD (Strength Workout Of the Day)
Bench Press (90% of your 1 rep maximum)
2-2-2-2-2

REST 5 MINUTES

WOD (Workout Of the Day)
100 Push-ups
100 Pull-ups
100 Butterfly Sit-ups

03-25-2013

SWOD (Strength Workout Of the Day)
Back Squats (85% of your 1 rep maximum)
3-3-3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)
21-15-9 for time:
Overhead Squats (Males 95lbs. / Females 65lbs.)
Wall ball shots (Males 20lb. ball / Females 16lb. ball)

3-22-2013 Hero WOD

Hero WOD: Michael 

3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

Courtesy of CrossFit.com

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.