Strength:

Take 15-20 min. to build up to a heavy-ish Snatch.

D1: Full

D2: Power

D3: Hang Power

Workout Of the Day (conditioning):

AMRAP in 5

6 DeadLift

12 Wall Ball (no Rx’d weight, pick a challenging load but hit the target!)

Rest 3 minutes

AMRAP in 5

10 KB Swing

20 Alt. Jumping Lunges

D1: 185/125—70/53

D2: 155/95—53/35

D3:135/75—35/26

Strength:

Spend 15-20 minutes to establish a new 3RM of a back squat.

Workout Of the Day (conditioning):

Complete AMRAP in 12 minutes of-

10 Front squats

20 Box Jump overs

D1: 135/95–24″/20″
D2: 105/75–24″/20″
D3: 75/55–18″/12″

Congratulations to our CFBA’s for an awesome event held at CrossFit 2.0 in San Marcos. It was a charity competition to help raise money to help find a cure for cancer. Great job guys!!!

 CrossFit Barracks Athlete John Kremer, a war hero and inspiration!  As seen in “The New York Times” magazine below:

http://www.nytimes.com/2013/04/18/us/war-and-sports-shape-better-artificial-limbs.html?smid=pl-share

Photo by:  Todd Heisler/The New York Times

Strength:

Strict Press

3-3-3-3-3-3-3

Workout Of the Day (conditioning):

15-12-9-6-3

Push Jerk

20 Double Under’s between each round

D1: 135/85

D2: 115/75

D3: 95/55

Strength:

Close grip Bench press

5-5-5-5-5

Workout Of the Day (conditioning):

-6 rounds for time-

2 wall climbs

6 box jump overs

26 double unders

-wall climbs start at the bottom of a push up, chest must touch wall, then walk hands forward back to the bottom of a push up.
-box jump overs can be lateral or forward facing, no lock out at the top needed.

D1: 2 full wall climbs (chest to wall)— 24″/20″— 26 double unders
D2: 1 full wall climb (chest to wall)— 20″/18″— 13 double unders
D3: 2 wall walks (hands stay in one spot, walk feet up wall until body is in a strait line then walk feet down to the bottom of a push up)— 18″/12″— 26 single unders

Hey guys, it’s normal to have aches and pains when you’re giving your all to WOD’s each day which is why we have Dr. Devin Shea right down the hall to help with mobility, knee pain, wrist pain, back pain…you get the idea! We also have Yoga now to increase your flexibility which will directly enhance your performance with CrossFit and prevent injury. Please take full advantage of all the tools CFB provides to help produce the goals your looking to achieve!