Tuesday, June 14, 2011

WOD

Metcon
7 rds
KB sled drags 2pd (70lbs) 100 yds
Hill sprints
Did not time

aftermath 
100 meters sprints 8 rds 45 sec rest



Monday, June 13, 2011

WOD

Strength
2 hang squat clean & jerk @ 205 12 rds 1 min rest between rounds

Metcon
10 thruster @ 95lbs
1 burpee
9 thruster
2 burpees
8....
3....
1 thruster
10 burpees

Results
Strength as Rxed

Metcon
Brutal WOD 11:41
not as good as i hoped but i am back from about a month leave from Crossfit (birth of my Son)

Pics & Videos coming soon

Sunday, June 12, 2011

Rest Day

Wod Sat 6-11

5 rounds, 1 min rest between rounds
20 KB swings 2pd
10 O/H sqts 135
5 dead hang pull-ups


This one was rough not fun at all



Friday, June 10, 2011

WOD

-Strength
Back Squats 2,2,2,2,2
Bench 5,5,5,5,5

-metcon
4 hang clean & press every 30 
6 min time limit

Results
Back Sqt 275,295,315,335,355
Bench 185,205,225,245,250

metcon as RXed