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Hit all three of the following before sunday 7/14/13 A.)  back or front squat 4×9 @70% B.)  strict press 5×5 @ 70% “Core-tight, butt-tight!” C.)

New Strength starts this week! Hit all three of the following before sunday 7/14/13 A.)  back or front squat 4×9 @70% B.)  strict press 5×5

Strength: 5 Back Squats (men 225/155) (Women145/95) 50 Lunges Rest 2 minutes between sets Perform for 5 rounds.   WOD: Annie:50-40-30-20-10 of dubs and sit

Strength, If you have not done your CrossFit Total, Do so. Squat 1-1-1 Press 1-1-1 Dead lift 1-1-1 Then 7:00 amrap of burpees If you

So long mr. Tiki man Strength: Back squat work up to a heavy 5 Wod: Back squat Push ups 10-8-6-4-2 Hand release Push Ups 10-8-6-4-2

“Iced coffee” “Chess gang” – another Jeff English original. Run 800m 30 pull ups 40 box jumps 50 push ups 60 burpees 70 v-ups/v-sits/crunches Run

Strength Back squats 15 minutes work up to a heavy triple Partner wod 10-8-6-4-2 Hand release Push Ups 10-8-6-4-2 Back Squats (225/155) * Partner A

  Strength: 2 minutes max wall ball shots Rest 3 minutes then: Strict press: 4-4-4-4 WOD: Helen 3 rounds Run 400m 21x KB swing (53#)