Monday Workout!

Great Job to everyone last week.  We hit a lot of dead lift PR’s across the board.  I want to give a special shout out to our second girl to pull over 300 pounds.  Way to go Nicole!  Check out here video below.  Also great job to Jamey getting his first ring muscle ups this week.

WOD TIME!

Skill

spend 15 minutes to find your 1 RM Power Snatch

WOD

5 RFT
25 Wall Balls
400m run

Monday Workout! 8.5.13

I hope everyone had a great weekend.  We had a fantastic week filled with amazing WOD times, PR’s, new memebers and just all around great results in progress. Keep on pushing forward.  I recently say this quote that I wanted to share with each of you.  I thought it fit perfect.

CrossFit Milwaukee, Wisonsin

 

 

 

 

Skill

Back Squat

5×3

OH Squat

3,2,1

 

WOD

4 RFT

5-Power Snatch

10-OH Squat

15- T2B

800 m Finisher (timed separate) Keep track of time!

 

Magnificent Monday Workout

Skill

Front Squat

5×3

OH Squat

2×3

WOD

Bear Complex

5 Rounds  not for time

* Try increasing load each set

7 reps equal 1 round

1 rep equals:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

**Do not drop the bar during the round.  If you have to drop the bar you must decrease the load.  This is a complex, the benefit comes from going unbroken during your round rather than breaking up each exercise.