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Workout Of the Day: Thursday 2-16

Strength:
Bench press 5-5-5

Workout Of the Day:
Squat clean & split jerk 1-1-1-1-1-1-1 reps

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Finisher:
50 deadhang or strict pull ups
(Use a band If needed, but keep it STRICT!)

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CrossFit Totals 5-25

Workout Of the Day:
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Men’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
114 228 395 468 646 836
123 246 427 510 695 901
132 265 461 546 745 848
148 296 516 618 833 1061
165 322 560 672 906 1149
181 348 604 722 969 1245
198 366 637 764 1017 1305
220 385 671 807 1071 1373
242 402 700 833 1102 1411
275 413 718 856 1128 1441
319 422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
97 134 231 270 370 480
105 143 251 291 400 507
114 155 269 314 426 537
123 164 284 333 452 566
132 173 302 351 473 594
148 190 332 389 520 648
165 206 357 417 560 709
181 220 383 451 598 737
198 237 412 474 630 788
199+ 250 434 506 662 826
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Tuesday 5-24

Strength:
Floor wipers/floor press 10-10-10-10
Battle ropes 20-20-20-20

Benchmark Hero WOD: “Griff”
For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

20110528-074803.jpg

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Wednesday 5-18

STRENGTH:
Floor Press  5-5-5-5-5
Single-arm trap raise X 4 sets of 10-12 reps

Workout Of the Day:
AMRAP in 10
10 Hang power snatch 115/65
5 Depth push-up

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Tuesday 5-10

Skill: 
Speed & Plyometric drills
Workout Of the Day:
“1 mile of Chelsea”
5 Pullups+10 Pushups+15 Air Squats = 1 Set
Complete 1 Set each Minute for 30 Consecutive Minutes.
Once you fail to complete a set within the required minute, run 1 mile!

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