Warm up:

Mini tabata row: 4 cycles of :20 work/:10 sec rest

3 Rounds:
Abductor magnus/20 sec ea side
Pec stretch/20 sec ea side
10 pass throughs
10 ring rows
10 OHS w/pvc

Challenge:
Max backward jump ropes in 1 min

Lisa doing an OHS!

Work out of the Day:

OHS
2-2-2-2-2-2-2-2

Post thoughts to comments.

Warm up:

200 m run

3 Rounds:
10 pass throughs
10 KBS
10 toes to bar
10 wall balls
10 sec hanging L sits

Work out of the Day:

Hang Power Clean

5/3/3/1/1/1/1

Post thoughts to comments.

Warm up:

800 m run

2 Rounds:
12 burpees
12 walking lunges
12 supermans
12 DB push presses

Work out of the Day:

Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups

It is your attitude before a task that determines success or failure. -Unknown-

Post thoughts to comments.

Warm up:

2 Min jump rope
Speed ladder drills

4 Rounds:
10 Hip extensions
10 Ring rows

Finish with 10 leg swings: front to back & side to side

Work out of the Day;

AMRAP 20 Min

5 Pull ups
10 Sit ups
15 Squats

Post results and thoughts to comments.

Warm up:
400 m run

4 Rounds:

10 Toes to bar
6 Pistols
10 Hollow rocks
6 Jumping lunges
10 Side planks

Great pistol!  His chest is high, knee behind toes and hip below knee!

Work out of the Day:

Front squats
5-5-5-5-5-5-5

Post thoughts to comments.

THERE WILL BE NO CLASS THIS SATURDAY!!!  JOIN US, THIS SATURDAY!! CrossFit BreakThrough is venturing to Oregon CrossFit in Bend’s Old Mill District for a Saturday WOD, Fight Gone Bad!  Scaling is available as always, and your coaches will be there with you, so this is open to EVERYONE!  If you want to meet at CFBT and travel there together, be at our box BY 8:30. Or, just meet us there…see Coach Nicole for directions.  Sorry for the late notice, this was a last minute decision…Come, you’ll have a blast!

Warm up:

Burgner warm up x 2 (tb/bar)

2 Rounds:
10 Pass throughs
10 Groiner stretch

10 Rounds with bar:
1 Deadlift
1 Hang power snatch
1 OHS

Work out of the Day:

Sumo Deadlift High pull….heavy!!
5-5-5-5-5

Finish with a 2k row, go for a PR!

Post thoughts to comments.

Warm up:

Lying Quad stretch/20 sec ea leg
Hamstring stretch/20 sec ea leg
Lying shoulder stretch/20 sec ea leg
Then…
3 Rounds:
10 DB 1 arm OHS
10 KB SDHP
10 KBS
10 DB Split jerks

Workout of the Day:

“Danny”

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115/85 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Let’s work hard today, together as a team, in honor of Danny and all those who give the ultimate sacrifice!