Saturday 120128

2011 CrossFit Games Masters WOD, Event 1
For time:
21 Overhead squats (men 95lbs/women 65lbs)
21 Hand-release push-ups
150 yard Shuttle run
15 Overhead squats
15 Hand-release push-ups
100 yard Shuttle run
9 Overhead squats
9 Hand-release push-ups
50 yard Shuttle run

Friday 120127

Weighted Pull-ups
1-1-1-1-1-1-1

Thursday 120126

Rest day, make up a missed WOD or work on skills

Wednesday 120125

For Time:
21-15-9 rep rounds of:
Single hand kettlebell overhead squat (Rt hand) (men 55lbs/women 35lbs)
Back/Hip extensions
Single hand kettlebell overhead squat (Lt hand) (men 55lbs/women 35lbs)
GHD Sit-ups

Tuesday 120124

Bench Press
3-3-3-3-3
Rest as needed. Then,
3 rounds of:
2 minutes max rep double-unders
Rest 1 minute

Monday 120123

Perform as many rounds as possible in 20 minutes of:
Power Snatch, 10 reps (men 95lbs/women 65lbs)
5 Muscle-ups

Saturday 120121

"Forrest"
3 rounds for time:
20 L-pullups
30 Toes to bar
40 Burpees
Run 800 meters

Friday 120120

Split Jerk
3-3-3-3-3-3-3

Thursday 120119

"Angie""
For time complete all reps of each exercise before moving to the next:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wednesday 120118

Back Squat
5-5-5-5-5-5