Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - November 2014

Tuesday December 25 2012
MERRY CHRISTMAS!! THANK YOU TO OUR TROOPS!!!
TUESDAY:

CHRISTMAS!!! YAHOO!!

1. OVER EAT!!
2. DO NOT OVER DRINK!!
3. DO NOT DRIVE IF YOU DRINK!!!

HAVE A GREAT DAY!!!

CrossFitters (Last week of 5's)

Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM deadlift.

Strength: Back squat - 10 sets x 5 reps @ 74% 1 RM.

Work Capacity: Complete 3 rounds for time of...
50x air squats
7x bar muscle ups
10x hang power snatch (135#/95#)

Core: 100x sit ups, 100x leg levers



Comments (5)