14/12/12

15′ to establish 3RM dead lift   Amrap 10′ 30 double unders 15 power snatch 35/25 kg   Demo wod from crossfit games 2011 open

13/12/12

5 rounds 300 mt row 15 thrusters 30/20 kg 15 pull ups 15 burpees

12/12/12

EMOM 12′ first 6′ 2 POWER CLEAN then 1 SUQAT CLEAN     AMRAP 12′ 12 POWER CLEAN 60/40 Kg 12 RING DIPS

11/12/12

“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″),Chris Gosler 14 rounds + 3...

10/12/2012

5 rounds : 275 pound Deadlift, 7 reps 30 Squats 7 Handstand push-ups   Today’s wod by Speal