7/22 the CrossFit Total

The CrossFit Total: 45 minutes
15 minutes for each of the 3 movements:
1 rep max;
Back Squat
Press
Deadlift

If less than 15 minutes is used for a movement the remaining time may not be used for the following movement. Likewise, an athlete may not run over the 15 minutes and then go shorter on the following movement.

3/13

Skill: 15 minutes
Work on something you suck at. Familiarize yourself with all movements in the WOD.

WOD:
3 rounds
1 min
-DB snatch 50/30
-burpee
-ghd sit-up
-wall ball 20/14
-box jump
Rest 1 minute

Score is total reps

7/19/2013

WOD:
100 m run
100 m burpee broad jump
20 hang power snatch 95/65
30 hr push-ups
40 wall balls
30 hr push-ups
20 hang power snatch 95/65
100 double unders

3/12

Skill:
overhead squat
3-3-3-3-3
15 minute cap

WOD
15 minute AMRAP
15 deadlifts 185/115
10 pull-ups
Run 100 yards

7/18/1982

Shaina was born 31 years ago.

Skill:
31 Grasshoppers
31 abmat sit-up
31 grasshoppers
31 see the lights 45/25

WOD: “Shaina”
31 Barbell Step Ups 95/65@24/20
31 Squat Clean and push jerk 135/95