4/24/14 WOD


Main – CrossFit

Sumo Deadlift (2×5 (70%))

bulgarian split squat (3×8 each)

Metcon

Bacon and Eggs (Time)

3 RFT

21 DU
15 WBS (20/14)
9 Ring Dips

-12 min cap

4/23/14 WOD


Main – CrossFit

Power Clean (2×5 (65%) foam roll lats :30 between sets)

Metcon

250m row x 10 (:45 rest between each) (2 Rounds for time)

Score slowest time and fastest time

4/22/14 WOD


Main – CrossFit

Shoulder Press (8 min to find a 1RM)

Metcon (Time)

4 RFT

6 Shoulder to OH (115/85) (155/105lb)
15 Box Jump (24/20in) (30/34in)
21 KBS (Russian; 53/35) (70/44lb)

15 min cap

4/21/14 WOD


Main – CrossFit

Boston Marathon Memorial WOD (Time)

“CFP Bostom Marathon Memorial WOD”

1 mile run
3 RFT (people killed)
4 Deadlift (275/185) (month)
15 burpee over bar (day of month)
13 strict pull ups (year)
1 mile run

Easter Gone Bad


Main – CrossFit

Metcon (Time)

Partner WOD
800 m Run
50 Burpee Box Jump (24,20)
100 HRPU
50 KB swings
100 DU/ 200 singles
50 Kb walking lunges
100 Partner mb situps
800 m run

25 min cap

4/19/14 WOD


Main – CrossFit

Victoria (Time)

5 Rounds For Time

10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood

20 min cap