0530, Monday, 19 March 2012

Warm Up:
400 m run
HMD x 4
Strength:
Press  5 x 70%, 5 x 75%, 5 x 80%

Met Con:
Partner WOD (partner up with like strength class)
200 m run
50 kb swings
200 m run
100 sit ups
200 m run
100 pull ups

No workout Thursday

12.4 will go on Saturday and Sunday morning, apologize for the late notice. 

Rest Day, Wednesday, 14 March 2012

Make sure you take your rest days! See you Thursday for 12.4! Can't wait....

0530, Tuesday, 13 March 2012

Warm Up:
250 m row
HMD x 4

2 cycles of Six Zero Warm Up

Speed work: 6 x 200 m sprint with 90 second rest between rounds

Met Con: (time cap of 5 min)

"Fran"
21-15-9
Thruster
Pull up

0530, Monday, 12 March 2012

Warm Up:
400 m run
HMD x 4

1 cycle Six Zero Warm up

CFT - CrossFit Total

Establish one rep max for the following:

Squat
Dead Lift
Press

Add one rep max totals to get CFT score.

Sunday, 11 March 2012

REST DAY

1000, Saturday, 10 march 2012

12.3 will be offered today at 1000.

There will be no WOD on Sunday, 11 March 2012

We will conduct a CFT (CrossFit Total) on Monday 12 March and begin a new Wendler Cycle on 13 March.