06/14/2012

I. 1200m Run
3 x 10 Squats/10 PVC Rollouts

II. Back Squats
5-3-2-2-1-1-1-1 (115#)
Frustrated as my hamstring still hurts preventing me from increasing weight.

III. Tabata 20:10 x 8
Push ups
Planks
L-Sits

06/13/2012

I. 500m Row
3 x 10 Squats/10 PVC Rollouts

II. 800m Run
20 Burpees
400m Run
20 Pull ups
200m Run
20 Plyo Push ups
Time: 14:35

III. 100 Sit ups

06/12/2012

I. 1200m Run
2 x 10 PVC Rollouts/10 Squats

II. 3 x
400m Run
15 Power Cleans (65#)
15 Ring Dips

III. 4 x
5 O-Bar Rollouts
25 Sit ups

06/11/2012

Crossfit Endurance

10 minutes Spin

Shoulder Press
5-3-2-2-2-1-1-1 (100#)

3 X
20 Weighted Step ups (20# DB)
10 Ground to Shoulder (35# Sandbag)
Sprint with Sandbag

1 Mile Run

25 GH Back Extentions
100 4 count Flutter Kicks
50 Toes to Bar

06/04/2012

I. 400m Run
30 PVC Thruster
10 PVC Rollouts

II. Running Fran
400m Run
21 Thrusters/21 Pull ups
300m Run
15 Thrusters/15 Pull ups
200m Run
9 Thrusters/9 Pull ups
45#
Time: 14:30

III. Mobility

06/03/2012

I. 2 mile Run
3 x 10 Squats/10 PVC Rollouts

II. Front Squats
3 x 3 95#

III. 5 Rounds
400m Run
10 Deadlifts (125#)
10 Wall Balls
Time: 20:30

05/31/2012

I. 400m Run
3 x 10 Squats/10 PVC Rollouts

II. Team WOD
Team of 4 complete 4 Rounds:
P1 = pace setter 400m Run
P2 = Max Thrusters
P3 = KB Push Press (switch arms as needed)
P4 = REST
Time: 32:15

III. Stretch