NO WORKOUT FRIDAY

SEE YOU SATURDAY, TIME TBD

0530, Thursday, 9 Feb 2012

CrossFit One World Movement Library - The Front Squat from crossfitoneworld on Vimeo.

Warm Up:
250 m row
HMD X 4
15 pull up
15 push up
15 air squat
15 back extensions
15 ammo can thruster

Strength: Weighted Pull: 2 x 2 x 2

Met Con: 3 rounds for time
10 Front Squats (95/60 lbs)
20 Box Jumps (24/20 inch)

NO WORKOUT, WED, 8 FEB 2012

No workout Wednesday due to night flights. I may hold a workout Thursday if we are cancelled for weather. Please read the article by Pat Sherwood http://journal.crossfit.com/2012/02/lessons-learned.tpl

0530, Tuesday, 7 Feb 2012

Warm up:
800 m run
HMD x 4
10 pull up
10 air squat
10 back extension

Met Con:
3 rounds for time:
20 walking lunge with plate overhead (45/25lb)
15 push press (95/65lb)

400 m run

0530, Monday, 6 Feb 2012

These guys are motivating!!!!


Warmp up:
250 m row
HMD x 4
10 pull ups
10 bar push up
10 sit ups
10 air squat
Shoulder mobility

Strength:
Press  5 x 70%, 3 x 80%, 1 x 90% (last set try to go for more than 1 rep)

Met Con:

Sorta Cindy with weight
Max rounds in 20 minutes
5x sit ups
10x Push-ups
15x Squats (perform squats with 45/30lb bar)

0730, Saturday, 4 Feb 2012

Warm up:
200 m run
HMD x 4
10 pull up
10 sit up
10 wall ball
10 air squat

Met Con:
Wittman and more!!!
7 rounds (each round will begin with 2 suicides)
15x KB swings (53#)
15x Power clean (95#)
15x Box jumps (24 inch)

No workout on Thursday, 2 Feb 2012

Do to operational commitments there will be no workout on Thursday and Friday, 2-3 Feb 2012.
Workouts will resume on Saturday morning, prepare for a hero WOD!!  Please message me with suggestions.