Thursday

 Sooooooo, Open workout number 1 of the 2012 Crossfit Games season has been released. It looks like a lot of fun (note sarcasm). AMRAP of Burpees in 7 minutes. Click on this link to see a video about Workout 1. http://games.crossfit.com/workouts/the-open#tabs-1

More info to follow about where we will be doing this workout.

Skill Work: HSPU

WOD: 5 Rounds for Time
          3 min on/1 min off of
             7 Box Jumps
             7 Push Press

          3 min on/1 min off of
             7 KB Swings
             7 OHS

Wednesday

What is a bar muscleup? Check the video below!

Open Workout number 1 is released tomorrow. Check the blog for an update about where and exactly when we will be doing our Open workout event this Saturday.

Skill Work: Bar Muscleup

I. Sumo Deadlift 3 RM

II. 5 Rounds for Time
    10 Front Squats (135/93)
    10 Ring Dips

Tuesday

 

Skill Work: Ring Shoulder Stand

I. High Hang Clean 2 RM

II. 10 Min AMRAP
     20 KB Swings
     20 Pushups
     20 Situps

Monday

 

I. Back Squat 5rm

II. 9 Minute Ladder of:

    3 Pullups
    3 OHS with R arm
    3 OHS with L arm

increase by 3 reps on each movement each round

*adv.: bar muscleups

Friday

      

Skill Work: Front Lever/Back Lever

I. Deadlift Review

II. Diane

    21-15-9
    Deadlifts (225/163)
    Handstand Pushups