Surprise, Surprise ??..one day it will be posted !

WOD: 5/18/12

Shoulder press Periodization
10@60%,10@65%,10@70%,8@75%

The Little Chipper
250m run
40 sdhp 95#/65
250m run
80 push press 95/65
250m run
40 box jumps
250m run
80 situps

WOD 5/17/12

Periodization
Snatch 5@60%,5@65%,5@70%,5@75%

4 rounds
2 squat snatches 135/95
4 power snatches 135/95
6 OHS 135/95

WOD 5/16/12

Back squat
10/10/10 periodization

14min Amrap

1 rope climb
20 Double Unders
2 thruster 135#/ 95#

increase 2 thrusters each round

WOD 5/15/12

TABATA UP

Tabata interval, 20 seconds of work followed by 10 seconds of rest till you reach the total required, then you can progress to next movement.

200 fire hose slams
75 ring dips
100 pushups
100 ball slams
75 pullups
50ghd situps

WOD: 5/14/12

Deadlift
Week 1 of periodization
5reps @60% 5@65% 5@70% 5@75%
DIANE
21-15-9
Deadlift 225#/155#
HSPU

Compare to mainsite click here
http://www.crossfit.com/mt-archive2/007926.html

Click here to see Speals Video of 1:52 diane at CrossFit Regionals
http://games.crossfit.com/video/speals-152-diane

Click here to learn what periodization is ?
http://www.revistamotricidade.com/arquivo/2009_vol5_n3/v5n3a03.pdf

Surprise !! Surprise !!
No Cherry picking !!

5/12/12
WOD HERE at CFTC 10am

WOD: 5/11/12

Death By wall balls and 2 burpees each round

example, first min= 1 wall ball and 2 burpees
second min= 2 wall balls and 2 burpees
third min= 3 wall balls and 2 burpees
Rest

7Min amrap
5 toes to bar
10 kettle bell swings
15 lunges

WOD: 5/10/12

Skill snatch pulls
WOD
Snatch
3-3-3-1-1-1

10min Emom
1 snatch at 75% 1 rep max
1min rest
1 snatch at 80% 5 min EMOM
1min rest
1 snatch at 85% 3 min emom

Watch this Snatching video with Coach B

http://www.youtube.com/watch?v=d0PITbWa0eU

YOGA AT 6:30pm tonight

WOD: 5/9/12

Jumping Cindy

4 rounds
40 double unders
5 Rounds of Cindy

What is a round of Cindy ?
5 pullups
10 pushups
15 air squats