Wednesday, May 30, 2012 at 12:51AM 
CWOD:
Run 1 Lap
50 Air Squats
20 Pull Ups
15 SDHP (135/95 - Heavy/Med)
Run 1 Lap
40 Air Squats
15 Pull Ups
10 SDHP
Run 1 Lap
30 Air Squats
10 Pull Ups
5 SDHP
Run 1 Lap
Post comments.
20 minute time cap.
Tuesday, May 29, 2012 at 1:30AM 
CWOD:
EMOM for 10 Minutes:
3 Heavy Deadlifts (Level 3)
or
5 Medium Deadlifts (Level 2)
or
7 Light Deadlifts (Level 1)
Rest 3 Minutes
AMRAP 7 Minutes
5 Box Jumps (30/24" - High)
5 Push Press (135/95lbs - Medium/Heavy)
10 Wall Ball (20/14lb to 10ft)
Post comments.
Notes:
Choose either of the three levels. If you've been coming for more than 6-8 months consider yourself doing level 3 for tomorrow. If you're brand new, level 1. If you're somewhere in between then you'll be level 2.
It'll be the same weight for the deadlifts for 10 minutes. These are unbroken, touch and go reps.
3 minutes after the 10 minute mark you'll be started on your AMRAP. Again keep the intensity high as it's 7 minutes. Pick a box height that maybe you're not completely comfortable with and give it a shot. Push press should be as heavy as possible, but you should be able to maintain 5 unbroken each round.
Sunday, May 27, 2012 at 7:58PM 
Riah doing CrossFit math!
CWOD:
1 Squat Clean (155/105lbs Medium/Heavy)
3 Hand Release Push ups
5 Russian KB Swings (32/24kg Medium/Heavy)
Add 1 rep to each movement until you reach 5 SC, 7 HRPU, 9 KBS, then decrease until you reach 1-3-5 again.
Post comments.
Notes:
Make sure the weight is heavy enough for the squat cleans, but you should be doing them unbroken, even on your set of 5. Plank, plank, plank for the push ups. The KBS should be nice and heavy and unbroken each set.
High intensity throughout the entire WOD. Race to the top and fly back down.
CrossFit Team Training Games 2013
We will be starting Team training for the 2013 CrossFit Games starting tomorrow. PLEASE let me know if you're interested in this by posting here or sending me an email at chad@crossfitcambridge.ca
Friday, May 25, 2012 at 7:30AM 1PM Class Today
CWOD:
EMOM - Max 15 Minutes
7 Burpees
10 Sit Ups
Remainder of time double unders.
Workout ends when you've reached 500 double unders (175 tuck jumps) or 15 minutes.
