Strength:

Ring Push-ups: 5 x 10

WOD:

“Schmalls”

Run 800

2RFT

50 Burpees

40 Pullups

30 Pistols

20 KBS (55/35)

10 HSPU

Cash out

Run 800m

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Strength:

Snatch Balance:  5-3-1-1-1

WOD:

12 Min. AMRAP

5 Power Snatches (95/65)

10 Burpees

15 Box Jumps (24/20)

“Stupid men are often capable of things the clever would not dare to contemplate” – Terry Pratchett

Strength

Z  press 5×5   http://www.youtube.com/watch?feature=player_embedded&v=sZttVG2uFcY

WOD

3 RFT

3 Clean and Press 135/95

6 Box Jumps 18/24

9 Chin-ups

12 Toes to Bar

15 leg lifts

200 Meter Run

 

You can thank Mackenzie for the toes to bar

 

 

 

 

Strength

Back Squat

7 x10,6,3,1,1,1,10(use 70% of heaviest single for last set of 10)

 

WOD

On the minute for 12 min

5 Squat Snatch 95/65

5 Ball Slams 30/20

 

“I came here to chew bubblegum and kick ***, and I’m all out of bubblegum.”   -Roddy Piper, “They Live”

Strength

On the 2nd minute for 10 min

5 Bench press or Floor press 70% 1RM

5 Strict chin-ups

WOD

4RFT

15 pull-ups

50 push-ups

 

“The same hammer that smashes the glass forges the steel.” – Russian Proverb

 

Tuesday 4/23/13

Strength:

On The Minute 10 Minutes Of:

Even Minutes: 3 OHS at 75% of 1RM

Odd Minutes: 5 Push Ups, 5 Air Squats

WOD:

For Time

40-30-20

Front Squats (95/65)

Burpees

Sit Ups

“Live Life As RX”

 

 

 

https://www.crossfitstrongisland.com/1358/1358/

Monday 4/22/13

 

Strength:

Weighted Pull Ups 5,5,5,5,5

WOD:

20 Minute AMRAP

100 Wall Ball Shots

3 Power Cleans 135lb/95lb

3 Pull Ups

6 Power Cleans 135lb/95lb

6 Pull Ups

9 Power Cleans 135lb/95lb

9 Pull Ups

12 Power Cleans 135lb/95lb

12 Pull Ups

etc.. Keep working up the reps and total your score by counting all of the reps you performed starting with the first rep of wall balls.

https://www.crossfitstrongisland.com/1353/1353/

Friday 4/19/13

Strength:

Strict Press 5×3

WOD:

FOR TIME:

3 ROUNDS

7 Dead Lifts 225lb/135lb – BASICS KB 55/35

7 Chest to Bar Pull Ups – BASICS Push Ups

Then Directly Into

3 ROUNDS

14 Sumo Dead Lift High Pulls 95lb/65lb – BASICS KB SDHP

2 Laps Down and Back on Turf of Burpee Broad Jumps

Then Directly Into

60 Over Head Walking Lunges 45lb/25lb Plate – BASICS Body Weight Lunges

400 Meter Sprint

 

 

 

https://www.crossfitstrongisland.com/1349/1349/