Thur Sep 19

Warm Up

Back Squat 95lbs 8, 6, 4

Front Squat 95lbs 8, 6, 4

Tue Sep 17

Warm Up

AQAP
2, 4, 6, 8, 10
power clean (45 lbs)

10, 8, 6, 4, 2
kipping handstand pushups

Inspired by Champlain Valley Crossfit

Mon Sep 16

We are both very sore - so instead of doing a WOD - we're just going to focus on stretching.

Sat Sep 14

3 Rounds AQAP

• 5 Pullups (kipping)
• 10 thrusters (45/45)
• 15 kettlebell swings (25/15)
• 800m Run (to neighbors privacy fence and back)
• 5 Min Rest

Inspired by Champlain Valley Crossfit

Wed Jan 18

3 Rounds for Time
5 x Squats
5 x Knees to Elbows
5 x Pushups

Mon Jan 16

Escalating Intensity (Version #2)
6 Min AMRAP:

Do 1 of each then 2 of each all the way to 3 then start over. That is one round.

• -Deadlift 225/155
• -Pullup (Chest to bar which means the bar touches between the collar bone and Pectoral)
• -Pushup (Hands off)

From: http://www.seacitycrossfit.com/2012/01/january-16-2012.html

Wed Jan 11

'Afterlife'
2RFT
* 50 Box jumps (24/20")
* 25 Burpees
* 50 pullups
* 25 Wallballs (20/16# to 10/9' target)
*25 Dubbell thrusters (example)

Wed Dec 21

Strength
* Back squat 3x5 @ 55-60% 1RM

Metcon

AMRAP 8min
* 3 Deadlift
* 6 Burpees
* 100m sprint

originally from: http://www.seacitycrossfit.com/2011/12/dec-19-2011-wod.html

Mon Dec 19

3 Rounds of 5-5-5
Back Squat, Shoulder Press, Dead Lift

Fri Dec 16

AMRAP (As Many Rounds as Possible)

5 Pushup, 5 Box Jumps, 5 Leg Lifts

in 5 Minutes

Wed Dec 14

Another Short Run

Mon Dec 12

Short Run