Thursday 06.07.12

*15 min establish 1RM Power Snatch

*70% of 1RM
4 Rounds
3 Power Snatch
6 Box Jumps (24/20")
3 Hang Snatch
6 Box Jumps
for time...

Wednesday 06.06.12

--HEAVY STUFF--
*Squat Cycle wk#3
2x8@65%
2x6@70%
1x4@75%

--CONDITIONING--
*11 min EMOTM
6 OHS (95/65)
2 over the bar Burpees

Tuesday 06.05.12

"The Descent"
1000m run
100 pushups
10 snatch (135/95)
for time...

*CF7C ladies, CrossFit Oceana will be holding a girls only WOD at their gym on June 30 at 10am if you want to join in on the fun please let a coach know.

Monday 06.04.12

--THE LIFT--
Squat cycle wk#3
2x6@70%
1x4@75%
1x4@80%
1x3@85%

--CONDITIONING--
*10 min EMOTM
5 Power Cleans (155/115)

Sunday 06.03.12

Today's WOD:

REST DAY!

Saturday 06.02.12

The WOD for today will be a "Coaches Special" come in for the details!

Friday 06.01.12

Squat cycle week 2-Back squat
2x6@65%
2x6@70%
1x4@75%

Partner WOD-2 per team
100 KBS (53/35)
--While one partner works the other is in a handstand