Wednesday 9.03.08
Tuesday, September 2, 2008 at 10:33PM 8x3 Back Squats@ 85% 1 RM
1,1,1, Supramaximal Quarter Squat Rack Lockouts
3x3 Front Squats@ 90% Clean 1RM
4 Sets (2 per side) Step Ups onto 20"Box w/ Kettlebell Overhead 5 Reps
2 Sets (one per side) 1 legged squats (pistols) to failure
Friday 8.29.08
Friday, August 29, 2008 at 12:27PM "Gymkata" Ring Complex
5 Rounds:
3 L-Pullups
3 Muscle Ups
3 Ring Dips
3 "Over and through"
3 Ring Pullups
Complete the set without regripping.
An over and through probably has a more technical name. its my attempt to describe the act of flipping over backwards while holding the rings and stretching back down and then reversing the motion.
NO FREE SATURDAY WOD THIS WEEK. WE ARE CLOSED ON MONDAY. HAVE A GREAT WEEKEND!
Thursday 8.27.08
Wednesday, August 27, 2008 at 11:59PM "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
copied and pasted from the CrossFit main page
Wednesday 8.27.08
Wednesday, August 27, 2008 at 12:10PM Deadlifts
3,3,3,3,3
Supramaximal Lockouts (partial deads from the rack) Use 110% of max
1,1,1
Snatch Grip Deadlifts standing on a 45# plate
5,5,5
Complete 5 sets of 3 before moving on.