01 OCT 2012 - Sprint and Snatch

INTENSITY:
5 Rounds for Time:
200m Sprint
5 Snatch (155/115)

Went to CrossFit Strong in Dallas today! Had a great time renewing my Level 1 CrossFit certification. Good team and a great crowd out there for Gale Yocum and CrossFit Strong!

RESET:
Work on "Hollow Position" for 10 minutes

12 JUN 2012 - Heavy Deadlift

HEAVY:
Dead Lift
Between each set, perform:
5 Burpees
4 Toes to Bar

INTENSITY:
Rest Day

RESET:
2 Rounds of:
14 Landmine Obliques (1 side, 1 rep)
12 Sand Bag Cleans
10 Kettlebell Woodchops

09 JUN 2012 - Dead Lift, Ball Slam, KBS, Runs

HEAVY:
Back Squat
Between each set, perform:
3 Burpees
6 Knees to Elbows

INTENSITY:
3 rds for time:
10 dead lift (155 lbs)
400m run
Ball Slam (20/12)
400m run
10 KB Swings (1.5P/1P)
400m Run

RESET:
2 Rounds of:
10 Cobra Push-Ups
60s Squat Bridge
10 Hip-Ups
60s Plow Pose

08 JUN 2012 - Clean and Jerk

HEAVY:
Clean and Jerk
Between each set, perform:
10 "Gladiator" Landmine Press (45/25)
8 Ring Row
6 KB Goblet Squats (1p/.5p)

INTENSITY:
Rest Day

RESET:
10 x 30m Growler/Sled/Parachute/Hill sprints

If you have the growler or a sled, use your body weight. Parachute is a sub, but  adequate.