March 7 2013

Rest Day 

and WATCH THIS

March 6 2013

As many Rounds as Possible in 15 Minutes of:

25 - 1,2,3,2 Punch Combos

8 - Overhead Kettlebell Swings

8 - Ring Pushups

200 Ft Farmers Carry 100#

Rest 5 Mins Then:

Front Squat 

5-5-5-5-5

* 5 Strict Pull ups immediately after each set of 5 front squats

March 5 2013

Rest Day 

If you must workout, Run 3 Miles for time and note time because it will come up again soon.  The schedule for the next five weeks to will be:

Monday: On

Tuesday: Rest

Wednesday: On 

Thursday:Rest

Friday: CrossFit Open Workout

Saturday: On

Sunday: On 

This workout/rest schedule is built so that best performance on Fridays Wod is achieved.

March 4 2013

21-15-9 For Time Of:

Back Squat 155#

Deadlift 155#

Box Jump (24" box)

Rest 5 Mins Then:

Strict Press

5-5-5-5-5

March 3 2013

7 Min Time cap in the ladder:

3 Thrusters 100#

3 Chest to bar Pullups

6 Thrusters 100#

6 Chest to bar Pullups

9 Thrusters 100#

9 Chest to bar Pullups

12 Thrusters 100#

12 Chest to bar Pullups

15 Thrusters 100#

15 Chest to bar Pullups

18 Thrusters 100#

18 Chest to bar Pullups

21 Thrusters 100#

21 Chest to bar Pullups

Your score is how far into the ladder you get after the 7 Mins is up.

Rest 5 Mins Then:

Every minute on the minute for 10 Minutes complete:

3 Squat cleans 135#

March 2 2013

Mobility/ Recovery day

Roll out your body, stretch and watch this video:

March 1 2013

Rest Day

(No really, rest your shit!)