2014-03-06 Wod

800m Row
800m Run
400m Row
400m Run
200m Row
200m Run

2014-03-05 Wod

Skill Work:

Muscle Ups

Wod:

4 Rounds

20 KB Swings, 24/16 kg (USA)

15 AMSUWB, 20/14#

10 MBC, 20/14#

5 HSPU

Finisher:

3x10 Ring Dips

2014-03-04 Wod

5 x 3 Front Squats w/ 3sec Pause at Bottom

5min AMRAP

2 HSWU

3 Thrusters, 105/70#

4 Burpee Broad Jumps

Rest 1min then

Max Broad Jump Distance in 1min

2014-03-03 Wod

10min AMRAP
250m Row buy-in then
8 Power Cleans, 115/75#
6 Pullups
4 Burpees

Compare to 2014-01-15

Sunday Outline 3/3-3/9

Mon: Lifestyle Challenge Benchmark Wod
Tues: Front Squats w/ 3sec Pause + HSWU AMRAP Finisher
Wed: Muscle Up Skill Work / KB Swings / Ring Dip Finisher
Thurs: Dress Warm for Sprints Outside
Fri: CF Games Open Wod 14.2
Sat: Depends on Fri
Sun: CF Games Open WOD 14.2 Redo at 500p!

Good Reads:

http://www.businessinsider.com/the-11-most-destructive-nutrition-lies-ever-told-2013-11

http://agymlife.com/get-better-at-crossfit/

http://games.crossfit.com/article/fitness

2014-03-01 Wod

12x50sec
Odd: 7 DB Thrusters, 35/20# + 5 Burpees
Even: 12 DB Rows, 35/30# + 1 TGU, 35/20#

2014-02-28 Wod

CF Games Open Workout 14.1

10min AMRAP
30 Double Unders
15 Power Snatches, 75/55#