Store Q & A WOD Gallery Programs Articles Newsletter Crossfit News Events Links Contact
RSS Feed   2013 June May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September August July June May April March February January 2006 December November October September August July June May April March February January 2005 December November October September August July June 0 WOD Archive - May 2013 Thursday September 8 2005 Thursday: drom warm up 1. 3 pos cleans: work up to 73% for 5 sets rest 15 minutes 2. rack jerks bnk: max for the day. rest 10 minutes 3. clean deadlifts: work heavy off the ground!! maintain good form off the ground with proper positioning. 100%x3, 110%x3, 120%x3. 4. kb or db swings: 3 x 12 reps 5. sit ups x 50 reps. divide these anyway you like. 6. chins: 30 total Comments (14)
All content © Michael Burgener + Admin