FRIDAY 100226

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

THURSDAY 100225

Front Squat 3, 3, 3, 3, 3, 3

21, 15, 9 reps of:

Bench Press*
Ring Dips

*Perform at 77.5% of 1 RM Bench Press

TUESDAY 100223

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

THURSDAY 100218

AMRAP 20 mins:

135lbs Bench press x 12

pull ups x 12

WEDNESDAY 100217

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

SUNDAY 100214

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

SATURDAY 100213

1 rep-max Snatch

Ten minute time limit, not including warm up.

THURSDAY 100211

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

WEDNESDAY 100210

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

TUESDAY 100209

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

MONDAY 100208

Rest Day Wod

30-25-20-15-10-5

40lbs dumbbell push press
abmat situps
135lbs bench press
35lbs overhead walking lunges

keynan 5k

5k 34:22

SUNDAY 100207

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Kenya 4 miler

4 miles 45 minutes...bahhh

kenyan 4k

27 minutes

keynan 5k

33:50...horrible...blame it on the altitude

WEDNESDAY 100203

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

TUESDAY 100202

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

MONDAY 100201

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m