5/6/13

Alright gang GOOD MONDAY and happy exam week! For those of you that did get up at 6 am good job! Post your workout to the page and let me know what you did. For the rest of us we are going to do a standard CrossFit workout.

Warm up:
500m row
25 yd. Lunge
25 yd spiderman lunge
10 dislocates
15 air squats


Strength:
Wendler 1 RM Squats
Set 1: 85% 1 Rep
Set 2: 90% 1 Rep
Set 3: 95% 1+ Rep

WOD:
"Lumberjack 20"
For time:
20 Deadlifts (275/185/155)
400 m run
20 KB Swings (70/53/35)
400m run
20 OHS (115/80/ 65)
400 m run
20 Burpees
400 m run
20 Chest to Bar Pullups
400 m run
20 box jumps (24/20)
400 m run
20 DB Squat Cleans (45/30)
400 m run

As always choose a weight that is difficult for you, the prescribed weights should only be used if you can keep perfect form and keep intensity up. Since this week is all over the place for most people go ahead and try and meet up with whoever is available because we know its much more fun to workout in a group. Have fun with it as always cause if it isn't fun you won't keep doing it!