Wrong Again

Ok........not correct yet. I need help Doug. When are you going to show me how to stop messing up your posts?

Finally

Hey....hope this is making it to your blog Doug. Great Cross Fit theme this morning for Caleb. Got great pics to share with OTG site. Hope i can figure that out next.

Smokin' Aces

Warmup:

400M Row

25 Back Extensions

25 Push Ups

Lift:(from Crossfit OTG)

Heavy Deadlift

3-3-3-3-3

No 'touch and goes'. Reset hands and back for each lift.

WOD:

Max Pull Ups (Record Your Effort)

Once you come off the bar - you're finished. You may attempt more than once.

Core Cash Out:

75 AbMat Sit Ups

Lose your Breakfast

Warm Up:

25 Double Unders

10 Jump Squats

25 OHS

10 Push Ups

"Gag-inator" (from Crossfit OTG)

30 T2B

then:

5 Rds

5 Push Press 115/75lbs

15 Jumping Squats

then:

30 T2B

Stop Looking at me Swan!!!

Warm Up:

20 Box Steps

20 Squat Jumps

20 Pull Ups

20 PVC Overhead Squat

Skill:

Heavy Squat Clean

3 Light Weight then...1-1-1-1-1

The Squat Clean from Patrick Cummings on Vimeo.

WOD:

"Box Jumps/Pull Ups" (Tuesday from Crossfit OTG)

5 Rds

45 sec work/15 sec rest

Box Jumps

Pull Ups

Man Overboard

No Coaches Today, but you'll do great!

Warmup:
25 Double unders
25 Box Jumps
25 Lunges

WOD:
"Cindy"
Rounds in 20 minutes:
5 pullups
10 pushups
15 squats

Varsity Blues

Warmup:

PVC dislocates

2 Rounds of

20 Push Ups

20 Wall Balls

Skill:

Heavy Bench Press (find max on last set)

5-4-3-2-1

WOD: "14"

14 minutes/ AMRAP

14 K2E (or scale with abmat situps)

14 Wall Balls

Knee to Elbows - Great Video

http://www.youtube.com/watch?v=kqOgtFcqWbE&feature=related