Rest Day

Have a good day off. Here is a pretty bad *&! video of one of our star athletes here at the gym, SG. This guy crushes it!



***Reminder of "Motivation" Day here this Saturday. Bring your newbies for a good workout.***

The 50's

10 Rounds for time of:

5 Deadlifts (135/65)
5 Shoulder Press (135/65)
5 Burpees

***Reminder of "Motivation" Day here this Saturday. Bring your newbies for a good workout.***

Heavy Thrusters

(135# Men/95# Women)

10 Thrusters
150 Single Unders (jumprope)
8 Thrusters
120 Single Unders
6 Thrusters
90 Single Unders
4 Thrusters
60 Single Unders
2 Thrusters
30 Single Unders

***Reminder of "Motivation" Day here this Saturday. Bring your newbies for a good workout.***

The Lord's Day

A day of rest.

Snatch Techniques

We will be going over the Snatch in detail, working on technique and form.

1-1-1-1-1-1-1

Sprints

800 m Sprints X 3

Rest precisely 3 min between each set. Try to keep your times within 5 seconds of each other.

Nancy

5 rounds of:

400 m Sprint
15-Overhead Squats (95#-M/65#-W)

**Scale as needed***

Rest Day

For those of you who are curious about my training...here is something we do when the range gets rained out. This is serious training!


Play Games at AddictingGames

Have a good day off.

CrossFit Total

3 attempts at your one rep max of:

Back Squat
Shoulder Press
Deadlift

***Next week, Saturday 04/17/10, we will be having a "Motivation" Day here at the Gym. If you know anyone who wants to give CrossFit a try, that is the day to bring them. It's FREE for them.***

Constant

AMRAP in 20 min of:

400 m Sprint
20 Box Jumps
10 Push Ups

Welcome back. I hope you all are well rested. CrossFit Total is tomorrow.