Thursday

Strength
Deadlifts
work up to a heavy set of 5

 Conditioning
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Wednesday

Strength
Snatch Practice  Work up to a heavy set of 2
(Advanced 12 sets of 2 Banded Squat Snatch @50% with purple bands)
Bench Press 3 3 3 3 3

W.O.D.
2 Rounds
2 Min Max Reps of Each
Wall Balls
SDHP (95/65)
Weighted Step Ups 
Push Press
Double Unders
2 Min Rest

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Friday

Skill
Make Up Day, & spend time on getting better at pull ups. Practice Kip or Butterfly if you don't have it. Do a max effort set and some weighted pull ups if you do.

W.O.D.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, (20/14)
Sumo deadlift high-pull, (75/55)
Box Jump, 20" box
Push-press, 75 pounds
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 Building the Games With Rogue: Part 1 - [video]

Monday

Skill - Back Squats- 5-3-3-3-8-8-8

W.O.D-
5 Rounds of:
400m Run
10 Sumo Dead High Pulls 95lb/65lb
10 HSPU

Monday 5/13

 Thanks for the last min going away BBQ

Strength
Press 3 3 3 3
Push Press 2 2 1 1 1


W.O.D.
With a 20 min running clock
8 Min AMRAP
8 Thrusters (95/65)
8 Push Ups
Then 4 min to run 400m
8 Min AMRAP
8 SDHP
8 Pull Ups

 Regional Preview: Week 1 - [video]

"I Just Want to be Active" with Kim O'Reilly, CrossFit Journal video [wmv] [mov] [HD mov]

Tuesday 5/7

Strength

• Pull Ups 10min to practice
• Strict
• Kip
• Butterfly
• weighted

W.O.D.

• "Air Force" (At beginning of each minute each athlete must do 4 burpees. 20min time cap.)
• 20 Thrusters (95/65)
• 20 Sumo Dead High Pull (95/65)
• 20 Push Jerk (95/65)
• 20 Overhead Squats (95/65)
• 20 Front Squats (95/65)

Thursday

W.O.D. A
21-15-9
Pull Ups
Ring Row
SDHP

W.O.D. B
"JT"
21-15-9
HSPU
Ring Dips
Push Ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan 2005.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor


CrossFit Games Update: April 9, 2013 - [video]

You Probably Already Have What You Need   Essays | April 11, 2013 by Lisbeth