BeMore CrossFit

WOD

100 Burpees For Time

WHAT YOU NEED TO KNOW ABOUT VITAMIN D

Future CrossFiter

WOD

25 Wall  Balls Unbroken 5 X 90 seconds rest between each round

90 seconds rest afer last round then

40 Seconds Double Unders 5 X 1 min rest inbetween each round

1 in rest after last round

20 Unbroked Push Press (65lb/45lbs) X 4, 90 Seconds rest between each round

90 Seconds rest after last round

20 unbroked box Jumps X 4 90 seconds rest between each round.

Never Get Comfortable With Your Work -Out

Great Job on the work out yesterday!!

WOD

Part 1

30 Knee to Elbows

20 Back Squat (195/135)

20 Knee to Elbows

15 Back Squats

15 Knee to Elbows

10 Back Squats

Rest 10 Mins

Part 2

Run 800 Meters

40 Pick it up and put over head (110/75)

Run 800 Meters

Layla attemping her first kippling pull-up.

WOD

Max rounds
Rest 1 minute between rounds, add 10# per round, continue until failure
2x Back squat (185#/95#)

WOD

For max rounds
Perform every minute on the minute, add 10# per round until failure
2x Bench press (155#/95#)

WOD

For time:

50 pull-ups
400 meter run
21 thrusters (95/65)
800 meter run
21 thrusters
400 meter run
50 pull-ups

Sunset from BeMore CrossFit, AWESOME!

WOD

As Many Rounds As You Can in 20 Mins

200 M Row

10 Overhead Squats

Then Ladder Deadlift with a partner

10, 8, 6, 4, 2

One partner deadlifts 10 times then holds the bar off the ground while the next partner starts 10 deadlifts.  Then the second partner holds the bar, without touching the ground while the first partner completes 8 and so on.  Do not let the deadlift bar touch the ground unless to deadlift of end of the ladder.

Great Job on the work out last night!!!

Zatsiorsky on the Intensity of Strength