8/29/11

snatch 5x3

2hand kb release 2min max

then

snatch/ burpee box jumps

10-8-6-4-2

31 Heroes WOD

31 Heroes WOD

Location: CrossFit En Fuego

Lutz, fl on corner of 41 and 54

Time: Sept. 3rd at 9am

31 heroes field trip

We will be closing the box Saturday Sept. 3rd. We will be going to CrossFit En Fuego to participate in the 31 heroes WOD. All are welcome to come. If interested check out their website or facebook page for more information. Crossfit En Fuego is located in Lutz on the corner of 54 and 41.

8/25/11

sdhp w/ bar (75/55) 5x5

bench 5rm

then

double unders/ sit ups

5-10-15-20-25

15min jack

front squat

5x5

T2B 3x failure

then

15min "Jack"

10 kb swings

10 push press

10 box jump

15min amrap

8/23/11

ring push ups

3x failure

2 min max sit up

then

1min fireman rope pull

1min tire flip

1min sdhp w/ kb

1min prisoner walk w/ bar

2min rest

x3

8/22/11

For Monday 8/22 we will be repeating the workout from Saturday for the Monday crew.

8/20/11

clean and jerk

1-1-1-1-1-1-1-1-1-1

then

9 snatch (95/65)

12 box jump (24/10)

200m run

x5

8/19/11

bench 5x5

back squat 5x5

then

1min push press

1min rest

1min sit up

1min rest

1min row

2min rest

x3

8/17/11

OHS (1rm)

1-1-1-1-1

shoulder press

5x 40%

5x 50%

6x 60%

1rm attempt to follow

then

row 1000m or run 800m for time

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