Tuesday, October 8, 2013

Warmup:
2 Rounds
10 Pushups
10 Pass Throughs
10 Air Squats
10 Lunges
10 Box Jumps
Then....50 Double Unders

Strength:
Shoulder Press 5-5-3-Max-3-5-5

5 Rounds
400m Run
14 Back Squats
7 Pullups

Courtesy of CrossFit Mayhem 
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2 comments:

  1. JAXWednesday, October 09, 2013

    Sideswipe: 15:34
    Shoulder Press 50-60-70-(80x3)-70-70-50
    5 Rounds
    400m Row
    14 Air Squats
    7 Ring Rows

    Shockwave: 21:12
    Shoulder Press: -50-60-70-(80x3)-70-60-50
    75# Back Squat (unbroken)

    ReplyDelete
  2. JAXWednesday, October 09, 2013

    Swerve: 20:08
    Shoulder Press: -50-60-70-(80x5)-70-60-50
    75# Back Squat (unbroken)

    Maritza: 20:37
    Shoulder Press-15-20-25-30-25-20-15
    10# Overhead Lunges (14 reps)
    Blue Band

    Rampage: 24:08
    Shoulder Press: 75-95-115-(135x2)-115-95-75
    75# Back Squat

    ReplyDelete

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