http://crossfitbaltimore.net Fri, 29 Jan 2010 18:42:40 +0000 http://backend.userland.com/rss092 en Strength: Snatch TechniqueWOD: 5 Rds for time of: 15 Power Snatch 95/65lb400m Run http://crossfitbaltimore.net/?p=4594 Strength: Snatch - Test for max or work on techniqueWOD: Overhead Squat 3-3-3-3-3 http://crossfitbaltimore.net/?p=4586 Strength: Rest DayWOD: From CrossFit Endurance Choose one of the following:-2 1 mile treadmill repeats @ 7% grade, 2 min. recovery-3 1k Row repeats, 2 min. recoveryTry not to deviate more than 10 seconds between efforts http://crossfitbaltimore.net/?p=4581 Strength: Shoulder Press 85% 5x2WOD: "Nate" AMRAP 20 minutes of:2 Muscle-ups4 HSPU8 KB Swings 2.0/1.5 Pood http://crossfitbaltimore.net/?p=4573 Strength: Back Squat 75% 3x3WOD: AMRAP 20 min. of:5 Thrusters 95/65lb7 Hang Power Cleans 95/65lb10 SDLHP 95/65lb http://crossfitbaltimore.net/?p=4566 Strength: Deadlift 75% 3x3WOD: "Cindy" AMRAP 20 min. of:5 Pull-ups10 Push-ups15 Squats http://crossfitbaltimore.net/?p=4561 Strength: Rest DayWOD: 250 Single Unders of 50 Double Unders4 Rds of:15 Box Jumps 20"15 Push Press 95/65lb15 Knees to Elbows15 Wall Ball 20/14lbthen finish with250 Single Unders or 50 Double Unders http://crossfitbaltimore.net/?p=4554 Strength: Work on jerk techniqueWOD: Hang Power Clean1-1-1-1-1-1-1 http://crossfitbaltimore.net/?p=4551 Strength: Bench Press 75% 3x3WOD: Walking Lunge 100ft.21 Pull-ups21 Sit-upsWalking Lunge 100ft.18 Pull-ups18 Sit-upsWalking Lunge 100ft.15 Pull-ups15 Sit-upsWalking Lunge 100ft.12 Pull-ups12 Sit-upsWalking Lunge 100ft.9 Pull-ups9 Sit-upsWalking Lunge 100ft.6 Pull-ups6 Sit-ups http://crossfitbaltimore.net/?p=4543 Strength: Front Squat - Test for maxWOD: "Karen" 150 Wall Ball 20/14lb http://crossfitbaltimore.net/?p=4538