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2/20/2013

Strict press
5-5-5-3-3-3

20130220-072754.jpg

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2/1/2013

Run 400
10 push press
Run 400
10 push-ups
Run 400
10 sit-ups
Run 400
10 pull-ups
Run 400
10 squats

Pre and post workout nutrition article. Long story short, try to get a protein shake upon waking up. http://www.crossfitinvictus.com/must-read-posts/training-on-an-empty-stomach/


1/29/2013

5 Rounds
400 M Run
12 Front Squats


12/25/2013

12 push-ups
12 pull-ups

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1/23/2013

Dead lift

5-5-3-3-3-1-1


1/22/2013

5 rounds
10 kb swings
10 burpees
10 push presses

20130122-073054.jpg


11/12/2013

Karen

150 walls balls

Alex- 12:09

Iron club

Joint Prep

Team Stretch

CWOD

“Interval Angie”

3 Rounds

1 Minute Max Pullups
Rest 30 Seconds
1 Minute Max Pushups
Rest 30 Seconds
1 Minute Max Situps
Rest 30 Seconds
1 Minute Max Air Squats

Notes From Coach – Challenge: Who can finish a Full Angie rep Scheme inside the timed Intervals

Cool Down

Jog 1200 Meters