Tuesday

Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Rack Lunges, (5/side)
Rest 2-3 mins after each round.

Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
Run 1 Lap

Rowing
6x70m, 1 minute rest

No 10am class today! Sorry

Friday

Strength
Bench Press 5x5 For Load
3 Sets of GHD Sit ups
Weighted Dips  2 2 2 2

W.O.D.
10 minute AMRAP of:
15 Wall Balls (#20/#14)
30 Double Unders/90 Single Unders
Run 1 Lap w/ med ball overhead

Them Thighs Though

"Constantly Varied Kitchen: Twice-Baked Sweet Potatoes" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Thursday

Dan Bailey

Skill Day

Work on Muscle Ups, ButterFly or Kipping Pull Ups

Find Max Box Jump

Find Max Turkish Get Up

Find Max Weighted Dip & Pull Ups

3 Sets of ME Handstand Push Ups

W.O.D.

3 Rounds

24 K.B. Swings (70/35)

12 Thrusters (135/95)

6  Muscle Ups  Scale = 6 C2B pull ups & 6 Ring Pull throughs

"Blind Athlete: Might as Well Jump" with Bettina Dolinsek, CrossFit Journal video [ipod] [mov] [HD mov]

What the heck is a pood?

Tuesday

11 Celebrities who CrossFit

Strength

Find Max Over Head Squat

Find Max Weighted Dip

W.O.D.

Row 1 K

Five rounds of:
10 K.B. swings (70/53)

12 K.B. Front Rack lunges

Then:

Run 800m 

Midline

Tabata Alternating Hollow Position and Arch Holds