WODs for the week

MONDAY 8-13-12
~1/2 "Jared"
3 Rounds for time of:
400 Meter Run
20 Pull-ups
35 Push-ups
(This is scaled from the "Jared" on the crossfit.com website, check it out) Thursday 8-9-12

TUESDAY 8-14-12
Clean High Pull
3-3-3-3-3*-3
*aim for max clean weight at round 6
Then at 70% of max weight lifted do Front Squat
5-5-5+
Mini wod:
30 Sandbag get-ups for time
use whatever weight you determine suitable

WEDNESDAY 8-15-12
'Griff"
2 Rounds for time of:
800 Meter Run Forward
400 Meter Run Backward

THURSDAY 8-16-12
(First Day of School)
"Filthy 50" or "Terrible 25"
50 Box Jumps (24, 20)
50 Jumping Pull-ups
50 KB Swings (35, 26)
50 Walking Lunge steps
50 KTE-actually touch knees to elbows for Rx
50 Push Press (45, 35)
50 Back Extensions-on the floor
50 Wall Ball Shots (20, 14)
50 Burpees
50 Double Unders

FRIDAY 8-17-12
Snatch / OHS
Do a full Squat Snatch and 2 Overhead Squats or do a power Snatch and 3 Overhead Squats
3-3-3-3-3-3
Mini wod:
For time:
30 Thrusters (75, 55)
1 Rope Ascent
20 Thrusters
1 Rope Ascent
10 Thrusters
1 Rope Ascent

SATURDAY
We will start Saturday WODs back up next week. Please sign up at the gym if you want to come and what time you would prefer or leave a comment at the end of this post.