Monday 05.07.12

"Helen"
3 Rounds
400m run
21 KBS (53/35)
12 Pullups
for time...

Sunday 05.06.12

Color Me Rad 5k
Virginia Beach
9:00 a.m.

**Come out to Crossfit Oceana in Virginia Beach at 2 pm (near NAS Oceana) for a partner WOD throw down with Coach Garrett and his crew!**

Saturday

12 min AMRAP:

7 Deadlifts (185/135)
7 over the bar burpees
14 hand release pushups

Friday 05.04.12

"Raise the Roof"

3 Rounds:
400m Run
21 Push Press (95/65)

For time...

Thursday 05.03.12

"The Blitz"

4 Rounds:
10 Sumo Deadlift High Pull (115/75)
12 Pullups

Wednesday 05.02.12

"Doomsday"

400m run
30 pushups
40 box jumps (24"/20")
30 ring dips
40 squats
30 super mans
20 burpees
for time...

Tuesday 05.01.12

Strength:
Push Jerk 5x2

MetCon:
- 9 min AMRAP:
9 Deadlifts (135/95)
6 Power Cleans
3 Front Squats

*All 3 movements use the same bar (135/95)