Thursday

5 Squat clean (at 20kg db's)
10 Pushups (using db's)
15 Double Unders

x 5 rounds

16:30

Nutrition is the Foundation

The last few weeks

9, 6, 3

Thrusters at 165lb 

Pullups (18. 12. 6)

Hand walk (4,2,1)

12:53  ( a take off the mainsite wod of 9,6,3 Thrusters and Muscle ups)

Run 5K

28:34

8 rounds of

Run 400m 

rest 30 seconds

21-15-9 

Pushups

DL at 195lbs

8:50

12.4

203

12.5

54

Run, rest, repeat

Run 400m
Rest 30 sec
x 8 rounds


Whole school:
Run 400
5 pushups
10 situps
15 squats
AMRAP in 10 min

WOD 12.2
75 lb Snatch 30 reps
135lb Snatch 30 reps
AMRAP in 10 min

WOD 12.3
15 Box jump at 24"
12 PP at 115
9 T2B
AMRAP in 18 min

Burpees and Mainsite WOD

Workout 12.1
Mel
Sanya

39.35 burpees

Mainsite WOD

3 rounds for time of:
Run 400m
20 wallballs at 20lbs
10 pullups

Pep talk for 12.1 WOD Crossfit Delaware Valley

Milk is quite literally better than steroids for a novice lifter to grow on, and no supplement produces the same effect.
Mark Rippetoe

Open workout 12.1

K Starr prep for workout 1

Dusty of Dogtown Crossfit offers efficiency tips

Embrace the pain by Again Faster

On the road workouts

Refer to the page on the right side of the screen.

Pick one and do it.

10 rounds: Burpees and Squats

"Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough."
- Lord Chesterfield


10 rounds for time:

10 Burpees
10 Squats



Ego from Crossfit Hollywood