Thursday 310714

Posted on July 31, 2014 by mick.

Overhead squat

1-1-1-1-1-1-1 reps

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Wednesday 300714

Posted on July 30, 2014 by mick.

5 rounds for time of:225-lb.
Deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball

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Tuesday 290714

Posted on July 29, 2014 by mick.

Rest Day

Mobility

Skill-Kettlebell

Catch up Day. Have you missed a Workout Lately.

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Monday 280714

Posted on July 28, 2014 by mick.

Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up

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Sunday 270714

Posted on July 27, 2014 by mick.

Back squat

5-5-5-5-5 reps

7am Class
Open Gym 7-10am
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Saturday 260714

Posted on July 26, 2014 by mick.

For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run

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http://www.bing.com/videos/search?q=youtube+crossfit+games&FORM=VIRE15#view=detail&mid=38DB23E2B3EF0B2DA08F38DB23E2B3EF0B2DA08F



Friday 250714

Posted on July 25, 2014 by mick.

Rest Day

Mobility

Skill – Rope Climb

Catch up day

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Thursday 240714

Posted on July 24, 2014 by mick.

Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

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Wednesday 230714

Posted on July 23, 2014 by mick.

Helen

3 rounds for time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

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Tuesday 220714

Posted on July 22, 2014 by mick.

Deadlift

3-3-3-3-3 reps
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