WOD's for the Week

MONDAY 6-20-11
3 Rounds for time of:
1/2 of "Small"
Row 500 Meters
25 Burpees
25 Box Jumps (24, 20)
Run 400 Meters

TUESDAY 6-21-11
Back Squat 3-3-3-3-3

WEDNESDAY 6-22-11
"Fran"
21-15-9 for time:
Thruster (95, 65)
Pull-ups

THURSDAY 6-23-11
1/2 of CrossFit Games Regional Workout 4
For time:
50 Pull-ups
50 Kettlebell Swings (53, 35)
50 Double Unders (substitutions for newest clients only 3:1)
(count attempts and get better at this skill!)
50 Overhead Squats (95, 65)

FRIDAY 6-24-11
"Fight Gone Bad"
3 Rounds of:
1 minute Wall Balls (20, 14)
1 minute Sumo Deadlift High Pull (75, 55)
1 minute Box Jump (20")
1 minute Push Press (75, 55)
1 minute Row (for calories)
1 minute rest
Rotate through stations in this order and count total reps for each round plus calories for score.

SATURDAY 6-25-11
This class will be cancelled for this week only.

Note: on Monday and Friday when we row and do other things I suggest moving the rowers carefully outside.