Warmup:
2 Rounds
10 Back Extensions
10 Pass Throughs
10 Pullups
10 Air Squats
10 Pushups
Shoulder Press
3-3-3-Max-3-3-3
WOD:
21-15-9
Back Squats
Box Jumps
Courtesy of CrossFit Mayhem
Monday, September 30, 2013
Saturday, September 28, 2013
Friday, September 27, 2013
Thursday, September 26, 2013
Wednesday, September 25, 2013
Tuesday, September 24, 2013
Monday, September 23, 2013
Friday, September 20, 2013
Wednesday, September 18, 2013
Tuesday, September 17, 2013
Monday, September 16, 2013
Warmup:
3 Rounds
10 Air Squats
10 Ring Rows
10 Passthroughs
10 Bar Shoulder Press (very light0
10 Lunges
10 Box Jumps
Then 400m as fast as you can
Strength:
Squat Snatch 2-2-2-2-2-2-2
WOD:
Your Choice-If doing a challenge consider WOD #1
#1
100 Burpees
100 KB Swings
No Strength
#2
50 Back Squats
40 Hang Power Cleans
30 Shoulder to Overhead
3 Rounds
10 Air Squats
10 Ring Rows
10 Passthroughs
10 Bar Shoulder Press (very light0
10 Lunges
10 Box Jumps
Then 400m as fast as you can
Strength:
Squat Snatch 2-2-2-2-2-2-2
WOD:
Your Choice-If doing a challenge consider WOD #1
#1
100 Burpees
100 KB Swings
No Strength
#2
50 Back Squats
40 Hang Power Cleans
30 Shoulder to Overhead
Saturday, September 14, 2013
Friday, September 13, 2013
Wednesday, September 11, 2013
Monday, September 9, 2013
Saturday, September 7, 2013
Friday, September 6, 2013
Warmup:
2 Rounds
10 Pushups
10 Air Squats
10 Pullups
10 Back Extensions
10 Situps
Then....
200m Run
25 Jumping Jacks
20 Lunges
200m Run
Skill:
Double Unders
WOD:
"Death by Hang Power Snatch"
It is the last day for a few of our family members at NBD and we just wanted you all to know that you will be missed. Safe travels and we will see you soon=)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl5nc9IkuqyJ3qzscyRokWeGYyNUHTjKmbqGvmV8yVoti5-FGpiuFmZlFAi_IP0vz-oSwvrHs0ShBJOtjj2ADhnGa5M0v2smxe4IIkQpwkgME_cHWZM-ePtOrxhyphenhyphennit_bc-_D6OfZVsTc/s400/%C2%A9Wishful+Memories+Photography+2013%7C+66.jpg)
10 Pushups
10 Air Squats
10 Pullups
10 Back Extensions
10 Situps
Then....
200m Run
25 Jumping Jacks
20 Lunges
200m Run
Skill:
Double Unders
WOD:
"Death by Hang Power Snatch"
It is the last day for a few of our family members at NBD and we just wanted you all to know that you will be missed. Safe travels and we will see you soon=)
Thursday, September 5, 2013
Wednesday, September 4, 2013
Tuesday, September 3, 2013
Warmup:
Coach Led
Strength:
Shoulder Press
5 Reps EMOM for 10 Minutes
WOD:
30 Deadlifts
30 Hspu
30 HPC
30 Pushups
30 Push Jerks
30 Situps
Courtesy of Crossfit Mayhem 121112
Coach Led
Strength:
Shoulder Press
5 Reps EMOM for 10 Minutes
WOD:
30 Deadlifts
30 Hspu
30 HPC
30 Pushups
30 Push Jerks
30 Situps
Courtesy of Crossfit Mayhem 121112
Romans 5:3-4
3 Not only so, but we[a] also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope.
Monday, September 2, 2013
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