May 23rd 2012 WOD

15 minutes to Practice the 3 Position Snatch.

-then-

Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU

May 22nd 2012 WOD

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM

-then-

“The (medium) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 155/105#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

May 21st 2012 WOD

12 minutes to establish a 1RM Heaving Snatch Balance:

-then-

12 minute AMRAP of:

7 Strict Pullups
14 Pistols (alternating)
21 V-Ups

YO... READ THIS!

Hey CrossFit Coweta PEEPS...

I am leaving tonight for the NorCal CrossFit Games Regional,

Eddie is heading to Birmingham in the morning to get more gear from our favorite gym gear supplier Wright Rubber,

and Karen will be at Camden's baseball game in the morning...

I say all of this to say that there WILL NOT be a 0900 Class tomorrow,

however, Karen has said she will run a 2:00 PM class if any of you are interested.

May 17th 2012

"Running Cindy"
On a 15 minute clock:
1200 Meter run
with remaining time do AMRAP of Cindy
5 pullups
10 Push ups (hand release)
15 Squats
Then another 1200 meter run