Saturday 4.27.13

Partner Sit Ups with Medicine Ball

Skill:  Movement review

WOD:  Partner up and complete for time:

Reps of 50-40-30-20-10 of

- Push Ups

- Sit Ups with Medicine Ball

- Squat Jumps

*Run 400m between each set.  

**Each partner must complete their reps before moving on (both complete 50 push ups each, then 50 Sit Ups each, then 50 Squat Jumps each).

***Partners can work at the same time (except for Sit Ups, which you alternate), but you can't move to the next exercise till your partner can.

Post partners and times to comments.

Monday 4.04.11

Our constantly varied programming does not mean random.  But it does mean you may see workouts show up when least expected.  Many were unable to participate in the Total on Saturday, so here you go....

SWOD: "The CrossFit Total"....again

3 Attempts for a 1 rep max of each:
- Back Squat
- Shoulder Press
- Deadlift

If you already completed the CF Total on Saturday, then you can try to beat it again, or do the following:

SWOD: Shoulder Press 5-5-5-5-5
Try to set a 5 RM on the last set

Metcon:  Maximum cycles in 12 minutes of: (Primal Blueprint WOW)
-50 Meter Sprint
-10 Squat Jumps
-10 Push ups

Post weights and/or times to comments.  cc