WOD Thursday 5/31/2012

A) Push Press - Heavy 5

B) "Nate"
          AMRAP 20 of:
               2 Muscle ups
               4 Handstand Pushups
               8 KB Swings (70#/ 53#)




*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.



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WOD Wednesday 12/14/11

Strength:

   OFF


Conditioning:

   "Nate" --> This is a CrossFit Main Site Hero WOD dedicated to the memory of Chief Petty Officer Nate Hardy, who was killed February 4th, 2008, during combat operations in Iraq. RIP Brother.

   "Nate"
   As Many Rounds As Possible (AMRAP) in 20 minutes of:
     2 Muscle ups
     4 Handstand Pushups
     8 KB Swings (70# for men/ 53# for women)

 
   Intermediate:
   AMRAP 20 of:
     4 Chest to Bar Pull ups
     4 Handstand Pushups
     8 KB Swings (70# for men/ 53# for women)


   Beginner:
   AMRAP 20 of:
     4 Pull ups or Jumping Pull ups
     4 Pushups
     8 KB Swings (53# for men/ 35# for women)


   Novice:
   AMRAP 10 of:
     4 Pull ups or Jumping Pull ups
     4 Pushups
     8 KB Swings (35# for men/ 26# for women)


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.


Due to technical problems, check our WOD DEMO on Facebook here. Sorry for the inconvenience. While your there, feel free to stop by our page and check out some extra Awesomeness.



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