What's Going On?

April 26, 2013

Warmup:
3 rds 
5 T2B
10 Front Squats
15 Walking Lunges
:30 sec each arm banded front rack stretch

Strength/ Skill:
EMOM 7
2 Front Squats @ 70%

WOD:
80 Double Unders
20 Burpees
60 Double Unders
15 Burpees
40 Double Unders
10 Burpees
20 Double Unders
5 Burpees
*rest 2 minutes
ME KB swings @ 53/35#

Cool Down:
ME Grip Strength Test (sandbags)

April 25, 2013

Tomorrow CrossFit Pandemic will be honoring Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. 

This will be Pandemic's 2nd Hero WOD, where we are able to honor the life of a member of the armed forces who made the ultimate sacrifice. CrossFitter's all over the world have done this WOD in honor of Lt. McGreevy, and tomorrow is our turn. So tomorrow, give this WOD everything you've got in honor of Michael.

WOD: 
"Michael" 

April 24, 2013

Warmup:
Group Joint Mobility
Group Dynamic Mobility
Group Banded Shoulder Mobility

WOD:
25 Thrusters 65/45#
20 HSPU
25 Thrusters 65/45#
20 Burpees
25 Thrusters 65/45#
20 Pull ups
25 Thrusters 65/45#
20 Ring Dips

Cool Down:
ME Plank Hold

April 23, 2013

Warmup:
Run 200m
10 pass through
10 power snatch
10 OHS
10 Snatch Balance
10 OHS
10 power snatch
10 pass through
Run 200m

Skill: 
Hang Snatch
1-1-1-1-1
*60 sec rest

Strength:
Pullup
3-3-3-3-3
*weighted if possible, heavier then last week. Work kipping/ strict if needed

WOD:
10-9-8-7-6-5-4-3-2-1
Bench Press 1x BW/ .75x BW
SDHP 115/75#

April 22, 2013

Warmup:
3 rds Cindy
After each rd :30 pigeon stretch each leg.
Run 600m

Strength:
Back Squat 5-5-5
*Establish 5rm Max

WOD: 
Row 500m
21 KB Swings 53/35#
21 T2B
Row 500m
15 KB Swings 53/35#
15 T2B
Row 500m
9 KB Swings 53/35#
9 T2B

Cool down:
2 min ME Burpees

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