WOD 7/31/13

WU
CFWU 3X10
Strength
Weighted Strict Pullups
3,3,3,3,3 @35/15
WOD
5 rounds AQAP
9 DL @225/135
20 Bar jump overs
15 Pushups
Then
Run 1 mile or Row 1500m
PWOD
STRETCH

WOD 7/30/13

WU
Run 400m
10 OHS @45/33
20 PP @45/33
30 SDHP 45/33

SKILL
10 min
Work on handstand

WOD
8 min
EMOM
5 cleans @135
Finish each minute with
AMRAP
KBS @1.5/1

PWOD
Cool down/roll out

WOD 7/29/13

Sorry about last week. I was very busy TDY.

WU

Athletes choice

Strength

1,1,1,1,1

DL at 90% 1 RM

 WOD

3 rounds AQAP

Row 500m

10 Thrusters 105\70

20 Burpee pullups

PWOD

Slow jog 400m

WOD 7/23/13

WOD 7/23/13
WU 2 X CFWU
Strength
5x5  PUSH JERK 70%
WOD
"Christine"
3 rounds AQAP
Row 500m
12 Deadlifts @ Bodyweight
21 Box Jumps 24/20
PWOD
Wall handstand ALAP

Announcement!

Hello to the CrossFit Bren Mar fans from Russia!

Добро пожаловать на веб-сайт. Оставаться в форме!

July 22nd through August 12th there will be no classes at CrossFit Bren Mar.
The coach is TDY!
There will be WODs posted for CFBM athletes.
For those of you using the gym working out on your own:
If you're using my WODs and you have doubts about weight or technique, DO SOMETHING ELSE!
One workout or movement is not worth getting hurt over. Drop it or scale the reps/weight!

For you CFBM athletes:
Don't slack off because the coach isn't there!

WOD 07/19/13

WU
2X15 CFWU

WOD
"Hell on Earth"

AMRAP 25 Min

25 DU
1 Deadlift 135/95
6 Hang Power Clean 135/95
3 Front Squat 135/95
9 Burpees

PWOD

Roll out