Friday, July 25, 2014

CrossFit Journal Article: Caveman Vs. Zone By E.M. Burton



http://library.crossfit.com/free/pdf/CFJ_Caveman_Burton_FINAL2.pdf

Friday's WOD -- Filthy Fifty


A) "Filthy Fifty"
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (1.0/.75)
50 Walking Lunges
50 K2E
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
B) 8 min mobility WOD
2 min each side -- Pigeon Stretch
2 min each side -- Banded Shoulder Stretch

Wednesday, July 23, 2014

Pace Makes Race By Emily Beers



 http://library.crossfit.com/free/pdf/CFJ_2014_04_Pace_Beers4.pdf

Wednesday's WOD

A) 10 min - Handstand practice/wall walks/freestanding walks
B) Tabata Row
C) 5 min AMRAP
5 HSPU (1 AbMat) *(Plate Def 45/25)
5 Box Jumps (24/20) *(30/24)
1 min rest
6 min AMRAP
10 KB Swings (1.5/1.0) *(2.0/1.5)
10 HOG Push-ups