Tuesday, September 15, 2009

Wednesday, 16 September 2009

Skill Work:
Ring Work (Muscle-up progression, front/back levers, etc...)

WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs

Post skill work and time to comments.

5 comments:

Garrote said...

WOD: "Nancy"
-As RX in 14.10

bryan serino said...

wod in 17:40

i should have scaled the overhead squats to 75 or 85..but i still had the intensity was still there.

CJ said...

I'm interested in CrossFit at NSA Bahrain. I've never done any CrossFit. What do I need to do?

Blaine said...

I just got back to Bahrain and would love to find some people who crossfit still out here... anybody?

Garrote said...

Hey Dave,

03OCT
STRENGTH
-Front Squat 5rep
SKILL WORK
-Snatch complex 75% 1x1x1
--(pwr snatch, 2 ohs, snatch bal)
WOD
-10 Box jumps 24"
-20 Swings 55#
-30 Push ups
-400m run
3 rds for time

04OCT
STRENGTH
-Bench press 5rep
SKILL WORK
-Handstand hold 60secs
-L sit 60secs
-Kipping pull ups
WOD
-10 squat cleans 135#
-50 GHD
-8 squat cleans 135#
-40 GHD
-6 squat cleans 135#
-30 GHD
-4 squat cleans 135#
-20 GHD
-2 squat cleans 135#
-10 GHD
For time:

05OCT
WOD "300" -thank Bryan for this one...
-25 pull ups
-50 deadlifts 135#
-50 push ups
-50 box jumps 24"
-50 floor wipers 135# (1 count)
-50 clean and press 35# (1 db, touch floor ea rep)
-25 pull ups
For time: