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SUNDAY 04.20.2014

3:00: 1 Round of the Following “Girls” for Total Time (c/o CrossFit Oakland):
“Kelly”
400m Run
30 Box Jumps @ 24”/20”
30 Wall Balls @ 20#/14#

“Nancy”
400m Run
15 Overhead Squat @ 95#/65#

“Barbara”
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

4:00 Mobility:
Overhead

FRIDAY 04.18.2014

5 rounds:
Row 500m
1 Rope Climb
5 hang cleans 135/95

10 static hanging leg raises*
10 Deadlifts (same weight as hang cleans)
50m - Sprint 

* hang from pull up bar/Rings and raise straight legs until they are parallel to the ground

SATURDAY 04.19.2014

30 Minute AMRAP:
15 Snatches (95/65)
30 Burpees Over Bar
15 Knees to Elbows
300' Frontrack Walking Lunge (95/65)

* 300' = 5 lengths of the wall

THURSDAY 04.17.2014

A) BACK SQUAT 10X3


B)EMOTM for 10 minutes:
Odd minutes 10 reps of Shoulder to Overhead 135#/95#
Even minutes 10 reps of HSPU

WEDNESDAY 04.16.2014

10 ROUNDS:
5 static pull ups
10 Russian twists with plate (35/15)
15 ground to overhead with plate... plate must be released on the ground

TUESDAY 04.15.2014

OVERHEAD SQUAT
Skill and mobility.  

4 ROUNDS FOR TIME
25 yard lunge with plate overhead 45#/25#
10 KB swings 1.5pd/1.0pd
25 yard lunge with plate overhead 45#/25#
30 Double Unders

MONDAY 04.14.2014

A) EMOTM -10 minutes
5-10-5 sprint
5 burpees*

add a burpee for every minute (i.e., 5, then 6, then 7, etc)

b) 30 wall balls

SUNDAY 04.13.2014

3:00 Class

PULL UPS
Weighted: 3 x 3

DIPS
Weighted 3 x 3


MUSCLE UP
progressions/transitions


2 ROUNDS
run 800m
rest as needed

4:00 Mobility Class:
Feet and and butt

SATURDAY 04.12.2014

FOR TIME
30 Snatches 135/95*
60 deadlifts*
90 push ups*

at minutes 4, 8, 12, 16, if not finished with all snatches, deadlifts & push ups, must completely penalty:
1 rope climb
25 sit ups

can split up snatches, deadlifts & push ups.

FRIDAY 04.11.2014

21-15-9
Ground to Overhead 135/95
2 rope climbs between rounds