CrossFit MF WOD: 12/23/10

Dom gets nasty during some plate carrying while Sager checks his gender.

Strength

Westside Training: Dynamic Upper Body

5/3/1: Shoulder Press and Bench Press

WOD

Tabata Mash-up

Push-ups

Power Snatch (45/25)

CrossFit MF WOD: 12/22/10

It's a bird, it's a plane, it's Sager Genesis!

WOD

Five rounds for time:

3 Power Cleans (95/65)

15 Front Squats (95/65)

20 Double Unders (60 Singles)

CrossFit MF WOD: 12/21/10

Lauren, inverted.

WOD

"Intro to Angie. Three of them, actually. All at once."

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

CrossFit MF WOD: 12/20/10

Another C2 on the way to MF. Get ready to row.

Westside Day 3

Max effort lower body

WOD

Five rounds

5 Squat Cleans (95/65)

10 Deadlifts (135/95)

CrossFit MF WOD: 12/16/10

Strength

Westside day 2: Max effort upper body

5/3/1: Shoulder press 5-5-5

Bench Press 5-5-5

WOD

AMRAP 10 Minutes

10 Push Press (45/30)

10 Burpees

CrossFit MF WOD: 12/15/10

WOD

'Annie'

50-40-30-20-10

Double-unders

Sit-ups

*Three singles equals one double. We'll have plenty of time during the warm-up to work on doubles if need be.

CrossFit MF WOD: 12/14/10

"Nate-ish"

AMRAP 20 Minutes

2 Muscle-ups

8 Push-ups

8 2-Pood Kettlebell Swings

*Acceptable muscle-up scaling: 4 chest to bar pull-ups and 2 ring dips=2 mu's or 6 pull-ups and 6 bench dips=2 mu's. If you are using bands, keep in mind that muscle ups are very challenging, so challenge yourself with your color choice.