April 08, 2014

Strength:

Snatches

On The Minute 1 Snatch X 7

Start at 50%

Snatch Grip RDL

5-5-5-5-5

WOD:

EMOM X 14

ODD: 7 Power Cleans

EVEN: 14 Toes to Bar

April 07, 2014

Strength:

Back Squat

3-3-3-3

Barbell Row

5-5-5-5-5

WOD:

5 Rounds

20 Wall Balls

15 Box Jumps

10 Push Press (115/75)

April 06, 2014

Strength:

Power Snatch

2-2-2-2-2

Snatch Pulls

4-4-4-4

WOD:

Coaches Choice

April 05, 2014

Strength:

Front Squat

5-5-5

Bench Press

5-5-5

WOD:

"Helen"

3 Rounds

400 Meter Run (or 500m row)

21 Kettlebell Swings

12 Pull Ups

April 04, 2014

Strength:

On The Minute X 10 Minutes
5 Handstand Push Ups
10 Kettlebell Swings

WOD:

Row 1000 Meters
50 Thrusters (75/55)
25 Toes to Bar

Saturated Fat Heart Disease "Myth"

April 03, 2014

Strength:

Split Jerk

1-1-1-1-1

Barbell Row

5-5-5-5-5 Building

WOD:

7 Rounds

1:00 Minute Max Wall Balls

:30 Second Max Power Cleans (135/95)

:30 Second Rest

Congratulations to Lacey and Jarrett Cranston. On March 31 James Cranston was born! W are excited for the newest CrossFit Limestone member.

April 02, 2014

Strength:

One Deadlift, One Clean, One thruster
1-1-1-1-1

Back Squat

5-5-5

WOD:

5 Rounds

Prowler

Max Strict Pull Ups

Rest 90 Seconds

What Subway is Hiding From Us