WU: Stretch 

Do 30 slow abmat butterfly sit-ups

20 slow Over Head PVC squats

10 dive bomber push-ups

Skill: Review Deadlift technique and intro to the clean technique

WOD: Deadlift 3x3x3x3x3

3 people at a bar and work up to your 3 rep max on the deadlift

Sory Bill, you knew it was coming

Post thoughts and loads to comments

WU: Stretch out

Running Drills with a partner

Do a timed 200 m run with Med Ball in hands

WOD: Run 100 m

30 push-ups

run 100 m

10 deadlifts at bodyweight (scale as needed)

3 rounds for time

Synchronized Kettlebell Swings

Post time of Med Ball run and Time of WOD to comments.

Check out this video from the CrossFit Journal. (No one will ever have an excuse again)

http://journal.crossfit.com/2009/03/wounded-warriors-part-1.tpl

WU: Stretch out; warm up and do some deadlifts; 

Work on L-sits on the parallettes

WOD: Look familiar everyone; use the same weight as last time

15 Burpees; 1 Deadlift; 13 B; 3 DL; 11 B; 5 DL; 9 B; 7 DL; 7 B; 9 DL; 5 B; 11 DL; 3 B; 13 DL; 1 B; 15 DL;

Post times and compare to last week’s WOD;

Congrats to Abel on Black Belt Testing

Warm up: Stretch out; do a couple light sets with perfect form of Dealifts; Presses; Backsquats

WOD: Crossfit Total

Max Backsquat + Max Press + Max Deadlift

After a few Warmup sets you get 3 reps of each exercise to get to your max.

Once everyone goes from Wed and Thurs we will post the top few scores on the board.

Burpee deadlift WOD

WU: stretch; 30 perfect form squats; 20 situps; 10 push-ups; work on L-sit

WOD: 15 Deadlifts (95#/65#); 1 Burpee; 13 DL; 3 B; 11 DL; 5 B; 9 DL; 7 B; 7 DL; 9 B; 5 DL; 11 B; 3 DL; 13 B; 1 DL; 15 B: for time

Abel getting everyone ready

Congratulations to Abel for running his 5k and Tullie for completing her half marathon (13.1 miles) this weekend at the Mercedes!