06 DEC 2012 - Deadlifts and DB Trhrusters

INTENSITY:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
255lbs Deadlift
DB Thrusters (45/25)

RESET:
Flag Progression #1
 -http://gymnasticswod.com/content/human-flag-progression-pt1#

Details at GymnasticsWOD

01 NOV 2012 - Heavy Snatch

INTENSITY:
Rest Day

RESET:
10 Minutes:
 Band and Roller work - shoulders

Then:
10 Strict Pull-Ups
20 Cobra Push-Ups
10 Landmine Bus Drivers (L / R is one rep)

27 JUL 2012 - Tabata This!

INTENSITY:

“Tabata This“
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.


RESET:
2 Rounds of:
10 Landmine Lunge + Press (45/25) - alternating legs
20 Double Unders

Band work - get those muscles loosened up!

We have completed the interview with Alan Joyner of CrossFit Believe! Be sure to check out the article for info on Alan and how CrossFit has changed his life! Look for it posted on Saturday!