Warm Up: 4x 500m row 1 minute rest between

SWOD: “Death By Bench” 185/95

WOD: “Fronz”

15 push Press 155/95 even minutes

15 KBS 70/50 odd minutes

for twenty minutes

*All inspired by Froning’s day in the life of!!! WORK TRIBE!!!

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SWOD: CLEAN (HEAVY) 20 minutes

***5 minute transition***

WOD:

“Bronx Tale”

3 Rounds For Time:
400 Meter Run
30 Thrusters (75/55)
30 Push Ups
30 Pull Ups

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Warm Up: Double under for 3 minutes, then for 5 minutes, max iron cross hold with dumb bells (15/10),  60 yard shuttle every time you set the weights down

SWOD: DeadLift Warm up 5-5-5 75/80/85%

WOD:

Three rounds of:
21 Wall ball shots, 20lb ball

21 Toes-to-bar

21 burpee box jumps

Durability: Back Squat   8-8-8 60/65/70%

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Warm Up: AMRAP 8 of: 5 pull ups 5 push ups 5 squats 1-60m shuttle sprint

SWOD:

2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with any starting weight appropriate for you and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute. Scale double unders to lateral bar hops.

WOD: “Annie”

50-40-30-20-10

double unders and situps 4/1 singles or lateral hops

**this wod starts 2 minutes after you cash out of the regional strength wod!

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Taking a one day rest day from regionals wods! We will continue tomorrow Tribe!
Warm up: run 800m 20 ring rows run400m

WOD:

“Slater”
AMRAP 12 of:
20 KBS (deuce, 3/4 deuce)
10 burpees

Then:1000m row for time immediately following amrap!

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warm Up: Shoulder Mobility

SWOD: Strict Press 5-5-5 75/80/85%

WOD:

2012 CrossFit Games Regional: Individual Event 4

For time:
135 (95)pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 (70) pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 (55) pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

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Warm Up: Tabata Sprints/ Tabata Plate Squats with holds/ Tabata Med Ball Cleans 20 lbs

SWOD: Back Squat 5-5-5+@ 75/80/85%

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound(70) Dumbbell snatch, 10 reps All reps must be controlled
200 foot Sprint

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Happy Mother’s Day to all of our mother’s TRIBE!!!!

SKILL: Pistols and Hang Clean Progressions

WOD:

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
225(135)  pound Hang clean, 30 reps

**22:00 time cap**

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Today’s Class times are as follows:

6am, 9am, 415 pm, 530 pm and 630 pm with foundations athletes welcome to attend any class Friday and also any weekend classes!!

warm Up: 2 minutes of each:  plate squats/ handstand kick ups/ situps/med ball Deadlifts

SWOD: Deadlift 5-3-1 75/85/95%

WOD:

“Dead Uprising”

Buy In: Run 800

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AMRAP: 12 minutes

6 Deadlifts 155, 100

9 Push Ups/Handstand pushups (rx only!! no scale!)

12 Box Jumps 20″

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Cash Out: Run 800m

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