Wednesday, May 15, 2013

Tyler, Johnson, and Parker swinging away

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength 
Do three deadlifts every minute on the minute for 10 minutes @ 70-75% of 1 RM
(if you were here last Wednesday, add 10 lbs)

Conditioning
Complete the following for time:
40 Kettlebell Snatches (53 / 35 lbs)  20 each arm
30 Toes to bar
20 Box jumps (30 / 24 inches)
400 m run

Heroic wife stabs home invader to death with a kitchen knife: Crossfit gym owner fatally knifes intruder as he tries to strangle husband after bursting in on her first Mother’s Day

NCIS Los Angles goes CrossFit!