WOD - MONDAY, JANUARY 30TH 2012

* LETS HAVE A BIG WEEK OF TRAINING THIS WEEK.  WE ARE CAPPING THE WEEK OFF ON FRIDAY WITH THE CROSSFIT TOTAL! LETS SEE ALL THE PROGRESS IN STRENGTH WE HAVE MADE.

** IF YOU HAVE BEEN ASKING MIKE OR SEAN FOR SUPPLEMENTS THEY HAVE BEEN ORDERED AND ARE AT THE GYM RIGHT NOW.  IF YOU WANT PROTEIN, FISH OIL OR VITAMINS WE HAVE THEM!

*** NUTRITION IS KEY.  WE ARE APPROACHING THE 4 WEEK MARK TO OUR PALEO CHALLENGE HOW IS EVERYONE FEELING?

ILCH AND MATTY WORKING ON THERE MUSCLEUPS!

WARM-UP
200M RUN
20 POWER CLEANS - PVC PIPE
20 JUMP SQUATS
PASS THRUS
ROCK AND STRETCH
QUAD PULLS

*** PLEASE COME IN KNOWING WHAT WEIGHT FOR BACK SQUAT YOU ARE DOING AND IF YOU ARE GOING TO DO STRENGTH OR ENDURANCE.  LETS BE CONSISTENT TOWARDS OUR GOALS.

STRENGTH
5X5 AT LAST WEEKS 5RM BACK SQUAT
- 1 SET EVERY 3 MIN

ENDURANCE
EVERY MINUTE ON THE MINUTE
10 TUCK JUMPS
10 BURPEES
WITH REMAINING TIME ON THE MINUTE PLANK HOLDS.

WOD
21-15-9
POWER CLEANS (155/105)
AFTER EACH ROUND 400M RUN

RESULTS FROM SUNDAY 1/29/12