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Friday

WOD

"Lynne"

5 Rounds, for max reps

Bodyweight bench press

Pullups

Post total number of reps to comments.

Thursday

How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

For Time:

Athletes Choice

5000 Jump Rope Singles or 500 Walking Lunge Steps

Stop every 2 minutes and do 10 Pushups

Post times and number of pushups to comments.

Wednesday

This is a bit of a long video, about 20 minutes. I highly encourage you to take the time and give it a watch. Sacrifice some facebook time or whatever else you would be doing and pay attention. We literally shape the future of our health and culture with every bite we take. Train hard, eat right, and never, ever quit.         -Nate

WOD

"Elizabeth"

21-15-9

Clean 135#
Ring Dips

Post times to comments.

Tuesday

WOD

30-20-10

Situps
Kettlebell Swings

Brief Rest

Bodyweight Back squat: Max reps

Brief Rest

30-20-10

Pullups
Burpees

Post times and reps completed to comments.

Monday

WOD

Deadlift

Heavy set of 5

5-10 minute rest

AMRAP in 12 minutes

3 Power Snatch 95/65

+

2 Rounds

3 Pullups
6 Pushups
9 Jumping squats

Post loads and rounds completed to comments.

Midwest Sectionals

WOD 1



Up to date standings can be found here.

Information on the workouts can be found here.

WOD 2




WOD 3

Thursday

Just a heads up: We will be closed Friday and Saturday. Nate and Albia will be competing in the Sectional Qualifiers for the CrossFit Games!

WOD

3 Rounds

20 Pistols (1-legged squat)
20 Stiff legged deadlift 95/65
20 Double Unders
20 Pushups

Post times to comments.

Wednesday

WOD

Back Squat
2-2-2-2-2
Rest 1 minute between sets

Then:

100 Pullups for time

Post loads/times to comments.

Tuesday

  

WOD

5 Rounds for time:

5 Clean and Jerk (135/95)
15 Wallball Shots

Post times to comments.

Monday

WOD

Snatch-grip Deadlift

5-5-5-5-5

Post loads to comments.

Saturday

WOD

400 Jump rope singles
40 DB push press (40#/30#)
40 Squat jumps
40 Sumo deadlift high pull (75#/55#)
40 Push-ups
40 Thrusters (45#)
40 Broad jumps
40 Hand to hand KB swings (55#/35#)
40 Star jumps
400 Jump rope singles

Post times to comments.

Friday

WOD

5 Rounds for time:

5 Muscle-ups
10 Burpees

We will cover muscle-up progressions, so that everyone will do some variation of a muscle-up.

Post times to comments.

Thursday

WOD

Push Jerk

2-2-2

For time:

3 Rounds

21 KB Swings
30 Situps
10 Ring Pushups

Post loads and times to comments.

Wednesday

Whatever your excuse is to not get in the gym, or take care yourself, it probably sucks.

WOD

Team Deadlift Ladder

1-10-1

135/95

Bar cannot be set down (can be rested on the thighs) until all reps are completed. Every time the bar is dropped, it's 5 burpees each. Reps are touch and go.

Post number of burpees done to comments.

Tuesday

http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/

WOD

21-15-9

Overhead Squat 95/65

42-30-18

Pullups

This workout is done 21 squats, 42 pullups, 15 squats....

Post times to comments.