Training of the Day

Tuesday

Training of the day Strict Press 3-3-3+ 70% 80% 90% then WOD For total reps 3min max KBS @53/35 rest 30 seconds 2min max Hand Stand Push ups rest 30 seconds 1min max DU’s rest 3min 3min max Bupees Post your scores to the Whiteboard.
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Monday

Training of the day Back Squat 3-3-3+ 70% 80% 90% then WOD 21 Front Squat @ 40% of BS 1RM 21 K2E 200m Run 15 FS 15 K2E 200m Run 9 FS 9 K2E 200m run 3 FS 3 K2E 200m run Front squats must be taken from the ground. Post your scores to the Whiteboard.
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Saturday

Training of the day Make up or choose a weakness @5-5-5+ 65% 75% 85% then WOD For Time 100 Wall Ball 20/14 100 Sit Ups 100 Mountain Climbers 100 DU’s (300 SU’s) Post your scores to the Whiteboard.
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Friday

Training of the day Weighted Pull up 3-3-3-3-3 then “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Post your scores to the Whiteboard.
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Thursday

Training of the day Bench Press 5-5-5+ 65% 75% 85% then WOD 3rds for total reps 1min max rep Push Ups 1min max rep Wall Ball Sit Ups 20/14 1min max rep Air Squat 1min rest Post your scores to the Whiteboard.
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Wednesday

Training of the day Deadlift 5-5-5+ 65% 75% 85% WOD Every minute on the minute for 12 minutes 10 deadlift on odd minute @ 45% 1RM 12 box jumps on even minute 24/20 Post your scores to the Whiteboard.
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Aint worry bout nothin of the day

Training of the day 375 Burpees for time!     April fools!!!!!!! > > > > > > >   Strict Press 5-5-5+ 65% 75% 85% then WOD 5rds for time 9 Shoulder to overhead @ 70% of Press 1RM 7 Burpees 30 sec Handstand hold Post your scores to the Whiteboard.
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Monday get swoll of the day 03/31/14

We are starting a new month of our strength program. Make sure you know your maxes when you come in. Training of the day Back Squat 5-5-5+ 65% 75% 85% WOD 14min AMRAP 10 Wall Ball 20/14 20 DU’s 1 Muscle Up 10 Wall Ball 20 DU’s 2 MU 10 WB 20 DU 3 MU Continue the...
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03/29/14

Training of the day Strength: Make up or choose a weakness WOD 200m Run 1 min max rep wall ball 200m run 2 min Plank 200m run 3 min max rep Push ups 200m run 2min max rep DU’s 200m run 1min plank 200m run or CrossFit Games Open Workout 14.5 MEN – includes Masters Men...
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