Thursday May 12

Warm Up

20 Push Ups

30 Squats

10 Pull Ups

WOD

AMRAP 15 min

5 Deadlift (1 x BW)

5 Muscle Up

Finish

1000 m Row

Wednesday May 11

Warm Up

30 Leg Lifts

2 minute Planque

10 Squats

WOD

5 Rounds

10 Windshield Wipers

20 Lunges

30 Squat Jumps

Finish

Bench Press

Tuesday May 10

Warm Up

30 Leg Lifts

40 Lunges

3 Rounds

5 Push Ups

10 Push Ups

15 Squats

WOD

20 OverHead Squat

20 Burpees

20 Push Press

20 Burpees

20 Hang Clean

20 Burpees

Finish

Suck in some air

Work on Splits

Congratulations!!!

Congratulations Chera, now officially CrossFit Level 1 Certified!

Way to pass the test and kick some butt. Just one question does this mean that you will be easier or harder on us in the WOD....? I plan to get my butt kicked too. Way to go!

Monday May 9

If you are checking out the blog today, you may be brining up a remark in you head to the effect of, "thats the last time I drink on Sunday night", or maybe, "yep it's a Monday." No, you do not have dejavu. This WOD is the exact same one planned for Saturday. However, Bill was the only crossfitter who heroically battered this sucker, even after a week and a half vacation. So, I wanted to make sure all of the rest of our members didn't miss out. Aren't you happy that  I am thinking of you so much! Your welcome! :) 




Warm Up
200 m Run
20 Squats
10 Push Ups
Group Stretch

WOD

Partner workout - tag team completing repetitions of the workout

200 Squats

600 Jump Rope

300 Push Ups

Finish 
Stretch the crap out of your Ham Strings