West End Crossfit | Short Pump | Richmond West End

Monday 5-20-13

Jen — Mon, 20 May 2013 01:26:57 +0000

Deadlift strength cycle – Week 4 Day 1
6 x 4 @ Thursday’s ending weight
3 x 3 @ +5#’s

Sunday 5-19-13

Jen — Mon, 20 May 2013 01:12:06 +0000

HAPPY BIRTHDAY PAUL!

Choose from one of the following:
“Jackie”
“Helen”
“Elizabeth”
“Nancy”

Thursday 5-16-13

Jen — Thu, 16 May 2013 13:41:54 +0000

Week 3 Day 2 Deadlift cycle
1×7 @ Monday’s ending weight
2×7@ +5#s
2×4 @ same weight

Wednesday 5-15-13

Jen — Wed, 15 May 2013 12:44:19 +0000

AMRAP 12 min
10 Shoulder to overhead 95/65
8 Burpees
6 Box jumps 24/20

Tuesday 5-14-13

Jen — Tue, 14 May 2013 13:34:15 +0000

For time
10-9-8-7-6-5-4-3-2-1
Hang power cleans
Wall ball
*Weight should be moderate!

Monday 5-13-13

Jen — Mon, 13 May 2013 01:40:36 +0000

HAPPY BIRTHDAY, BRIAN COX AND DAN TROAST!

Deadlift strength cycle Week 3 Day 1
1 x 7 @ ending weight Week 2 Day 2
4 x 7 @ +5-10#’s

Then
2 x 10 Weighted step ups

Sunday 5-12-13

Jen — Mon, 13 May 2013 01:38:33 +0000

For time
800m Run
30 Push ups
800m Run
20 GHD sit ups
800m Run
10 Wall balls

Saturday 5-11-13

Jen — Mon, 13 May 2013 01:37:50 +0000

Teams of 2
AMRAP 15 min
20 Thrusters 95/65
40 Kettlebell swings 1.5/1pood
60 Double unders
*1 person working at a time. All reps must be completed before moving onto the next exercise.

Thursday 5-9-13

Jen — Mon, 13 May 2013 01:36:24 +0000

Deadlift strength cycle Week 2 Day 2
4×3 @ ending weight on Week 2 Day 1
6×3 @ +5#’s

Then
3 x 15 Box jumps 30/24″
3 x 10 Strict press
3 x ME Hollow rocks

Wednesday 5-8-13

Jen — Wed, 08 May 2013 01:52:56 +0000

5 Rounds for time
500m row
20 Abmat sit ups