Strength: 

Row And Push up

With A partner or 2 or 3 depending on size of class. Row 250m in less then 60 seconds then complete 80% of max push ups. Rest for 60 Seconds then repeat for 5 rounds total.

WOD:

Run 5K

HAPPY  BIRTHDAY COACH RYAN!!!!!!!!!!!!!!

Monday 5/13/13

Strength:

Sumo Stiff Leg Dead Lifts 5×15

 

WOD:

21-15-9

Front Squat 95/65

Stationary Over Head Alternating Lunges 45/25 (21 each leg=42 , 15 each=30 etc…)

Sit Ups

https://www.crossfitstrongisland.com/1400/1400/

Strength

Weighted Pull-ups 5×5

WOD

2o Min AMRAP

5 HSPU

10 Box Jumps 24/20

15 Deadlifts 115/75

200 Meter Run

 

HAPPY BIRTHDAY MAGGY!!!!!!!!!!!!!

WOD

10 rounds

10 Back Squats 185/135

Rest 60 sec between rounds

Cash out

1 mile run

“Pain is only weakness leaving the body”

Strength

One arm KB Press 5×5

WOD

4 rounds

10 pull ups

20 push ups

30 leg raisesh

‎”Good things come to those who wait… greater things come to those who are willing to work for it”

 

Strength

Deadlift

6 sets

10,6,3,3,1,1

WOD

On the minute 12 min

10 Wall Balls 20/14

5 Burpees

Why have you not broken from the pack? You’re playing it safe. Safe aint gonna get you s*** in this world” -Stone Cold Steve Austin

Strength  

Strict press 5×10 following warm up sets use same weight for every set

WOD

3 rounds

3 push jerk 185/135

9 KB swing 70/55

27 Sit-ups

“I know that if you leave dishes in the sink, they get sticky and hard to wash the next day.”  Arnold Schwarzenegger

Strength:

Push Press 5×5

WOD:

20 min AMRAP

30 Box Jumps

20 Push Press (95/65)

30 Pull-ups

20 Knees to Elbow

“The greatest achievement a teacher can obtain is to be bested by his student.” – unknown