REALITY CHECK

Wednesday 21 April 2010

Rest Day

Tuesday 20 April 2010

STRENGTH: Deadlift 3-3-3-3-3. Post loads to comments.

MET-CON: 4 rounds for time of 400m run, 500m row and 15 burpees. Post time to comments.

Monday 19 April 2010

SKILL: kettlebell snatch 15/side. Weight is insignificant, just practice good form.

WOD: "Nancy"
5 rounds for time of: run 400m(1/4mi) and 15 overhead squats(OHS) @ 95#/65#. Post time to comments.
(as always scale as needed)

Sunday 18 April 2010

FITNESS TEST: max reps in 2 minutes of pull-ups and then max reps in 2 minutes of situps. Post reps from each to comments.

WOD: "Karen"
150 wall-ball for time(20#,10ft target/14#, 8ft target)
Post time to targets

 

Saturday 17 April 2010

Rest Day

Friday 16 April 2010

WOD: "Rooster"
10 rounds for time of 10 double-unders and 10 burpees. Post time to comments.

TAX DAY Thursday 15 April 2010

"Death and Taxes" (revised)
Complete as many rounds as you can in 30 minutes of 400m(1/4mi) run and 15 burpees. Post rounds completed to comments(post partial rounds as well)

Wednesday 13 April 2010

SKILL: 100 double-unders(if you haven't been able to get double-unders, this is your opportunity to work on them, try to spend about 10 minutes practicing them if they are still in the developmental stage)

WOD: Tabata thrusters(95/65)
Working on a 20 second on, 10 second off format for 4 minutes try to accumulate as many reps as you can over the allotted time and post total to comments

MET-CON: run 2 miles for time. Post time to comments

Gotta love heavy thrusters

Tuesday 13 April 2010

Rest Day

Monday 12 April 2010

SKILL: 20 "L" pull-ups

WOD: "Cindy" a CrossFit classic
Complete as many rounds as you can in 20 minutes of: 5 pull-ups, 10 pushups, 15 airsquats. Post number rounds completed to comments.