WOD

Strength: Shoulder Press

4x4x4x4x4

METCON: Amrap in 10 Mins

-10 Push Press (115/75)

-20 Double Unders

“15 Big Little Things You Can Do In 15 Minutes” from Forbes.

“How to Become an Overnight Success” from Lisbeth.

WOD

Strength: Front Squat

2-2-2-2-2

METCON: Amrap In 12 Mins

-300 M Run

-20 KB Swings (55/35)

-10 Pull Ups

Text book form on the Banded Box Front Squat!! Keep it up Leah!

“Q&A With Bob Harper” CrossFit Journal preview video [wmv] [mov]

Regional Preview: Week 3, May 11-13, 2012 – video [wmv] [mov] [HD mov]

WOD

Strength:

Good Mornings

8-8-8-8

Floor Press

8-8-8-8

METCON: For Time

-150 Sit Ups

“CrossFit Striking: Foundations” with George Ryan, CrossFit Journal preview video [wmv] [mov]

Regional Preview: Week 2, May 4-6, 2012 – video [wmv] [mov] [HD mov]

WOD

Strength: Split Jerk

1-1-1-1-1-1

METCON: Amrap in 18 Mins

- 600 M Run

-3 Clean and Jerks (185/125)

“Killing the Fat Man: Episode 4” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

WOD

Skill: Agility Ladder

METCON: For Time

-500 M Row then

10-9-8-7-6-5-4-3-2-1 of

- Box Jumps (24″/20″)

- KB Swings (70/55)

“Making a Come Back” from Chalk and Chi.

WOD

METCON: Amrap In 8 Mins

-6 HSPU

-9 SDHP (95/65)

Skill: Rope Climbs

METCON: Amrap in 10 Mins

-12 Burpee Pull Ups

-24 Thrusters (45/33)

Katelyn poses at the top of the rope for a quick glam shot..

“Fight Training and CrossFit Regionals” with Jason MacDonald, CrossFit Journal preview video [wmv] [mov]

Regional Preview: Week 1, April 27-29, 2012 – video [wmv] [mov] [HD mov]

WOD

METCON: 4 Rnds For Time

-10 Sand Bag Get Ups

-20 Sit Ups

-300 M Run

-40 Double Unders

“Defining Functional Movements” with Todd Widman – video [wmv] [mov]

WOD

Strength: Snatch Grip Deficit Deadlift

10-10-10-10

METCON: 10 Min Amrap

-1 Deadlift (225/155)

10 M Bear Crawl

-2 DL

10 M Bear Crawl

-3 DL

10 M Bear Crawl

(Score is Total # of DL’s Completed)

2012 Regional Workouts announced!

The CrossFit Games Update: April 18, 2012, discussing the Regional workouts.

WOD

Skill: Dynamic Box Jumps

METCON: 4 Rnds For Reps

-Max Effort Push Press (95/65)

-Max Effort Pull Ups

“Killing The Fat Man: Episode 2” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

The CrossFit Kids Initiatives – video [wmv] [mov] [HD mov]

WOD

Skill: MU/HSPU

METCON: 13 Min Amrap

-Max Hang Cleans (155/105)

-300 M Run

“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” – Knute Rockne

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]