07 SEPT 2012 - KB Swing, Push-Press, Run

INTENSITY:
5 Rounds for time of:
15 KB Swing (1.5p/1p)
21 Push-Press (75/45)
400m Run

RESET:
For Quality:
60s Plow Pose
50' Bear Crawl
60s Plow Pose
50' Crab Walk
25 Landmine Leg Raises

The CrossFit Games 2012 are going to be played on ESPN 2 this September (2012)! If you missed any part of the games or just want to watch the CrossFit Games 2012 again, check out this video!!

23 JUL 2012 - Sprints, Double Unders, Wall Balls

HEAVY:
Bench Press
Between each set perform:
5 Ring Row
8 Bench Dips

INTENSITY:
3 Rounds for Time of:
100m Sprint
50 Double Unders
25 Wall Balls

Congratulations to all of the competitors who braved the heat this weekend in The Shop Summer Games 4 out in Topeka, Kansas! The WODs were brutal and so was the heat!

RESET:
2 Rounds of:
20 Bear Crawl Steps
15 Hollow Rock
10 Cobra Push Ups

18 JUL 2012 - Double Unders, Wall Balls, Toes to Bar, KB Swings, Deadlift

HEAVY:
Bench Press
Between each set perform:
6 SDHP (95/65)
6 Bench Dips

INTENSITY:
50 Double Unders
40 Wall Balls
30 Toes to Bar
20 KB Swings (2p/1.5p)
10 Deadlift (255/185)

RESET:
2 Rounds of:
60s Plank
Max Effort Wall Sit
Max Push-Ups

13 JUL 2012 - Heavy Back Squats

HEAVY:
Back Squat
Between each set perform:
7 Hollow Rock
5 Walking Lunge Steps

INTENSITY:
Rest Day

RESET:
10 Landmine Cross Chops, Right
10 Spiderman Lunge Steps
10 Landmine Cross Chops, Left