WOD 09/09/13

WU

CFWU 3X10

Strength
 3,3,3,3,3
Back Squat @ 85% 1RM

WOD
3 rounds AQAP
 Row 200m
 20 BJ 24/20
 15 thrusters 95/65
 5 HSPU
PWOD
 Stretch

WOD 09/06/13

WU
Row 500m
30 sec hold each
 Bottom of squat
Plank hold flat left and right
handstand holdG
 GHD back ext hold

Strength
 5x5Front squat @70%

WOD
 Mini Barbara
 3 rounds AQAP
 20 pullups
 30 pushups
 40 KBS 1.5/1
 50 Squats

WOD 09/05/13

WU
3x8 CFWU
Bear crawl across gym
Strength
5,5,5,5,5
Back Squat @70%
WOD
15 Min AMRAP
7 Front Squat 135/95
10 KBS 1.5/1
10 BJ 24/20
PWOD
Slow run around building with med ball 20/14

WOD 09/04/13

WU
2 min skin the cat
Arm circles L,R,B,S
15 Over under
15 plate situps 15/10
Inch worm across gym
WOD
7 Rounds AQAP
7 PP @95/65
7 Burpees

PWOD
ROW 1000M

WOD 09/03/13

WU
2X10 CFWU
20 Wallballs 20/14
Strength
1,1,1,1,1 PP Work up to a heavy rep

WOD
3 rounds AQAP
50 DU
20 BJ 24\20
15 Med Ball Cleans

Congratulations!

To Rob and Chris on completing the CrossFit Level 1 Coaches Course!