Wednesday:

10-9-8-7-6-5-4-3-2-1
Shoulder press, deadlifts, air squats

Pick your load and post your times.

Chipper

200 meter run
50 double unders
40 push press(light enough to do consecutively)
30 situps
20 swings
10 box jumps
20 swings
30 situps
40 push press
50 double unders
200 meter run

Post time and load to comments

Deadlift 101

Warm up: handstand hold, turkish getups, ring dip holds, pullup holds

Loading: Deadlift 3-3-3-1-1

WOD: 5-4-3-2-1
-Deadlifts as heavy as you possibly can
-push press
-knees to elbows

Post time and load to comments

Amrap 20

For 20 minutes, each minute on the minute perform:
2 pullups
4 thrusters

Post Load to comments.

Seriously, though: men and women should work out the same way. That is, provided they have the same goals of developing functional strength, promoting lean body mass over adipose tissue, and improving health, both men and women are best suited to lifting heavy, hard, and with great intensity. Hormonal differences and diet will alter how this lifting program affects you and how much hypertrophy occurs, but the end result is the same: an increased strength to body weight ratio, which is vital for true Primal health and fitness. You’ll increase musculature, but it’s not going to be superficial, bloated muscle. It’s going to be muscle that makes sense, fat-burning muscle that fits your body and fits your genes. After all, you’re just providing the right environment for your genes through proper diet, adequate sleep, normalized stress levels, and – now – the right kind of movements.-Mark's Daily Apple

Front Squats

Warm Up:
pullup, l-sit, handstand, frogstand, ring dip holds.

Loading:
Front Squats 3-3-3-1-1


WOD:
3 Rounds
10 x Front squats
10 x Swings
10 x situps

Post time and load to comments.

DU's, Snatches, Push press

Warm up:
Farmers walk, waiter walk, ohs walk, turkish getups.

Loading:
Heavy KB swings.

WOD:
10-9-8-7-6-5-4-3-2-1
Double unders
kettlebell snatches
push press

Rest Day

Thursday 7/16/09

Read this from the Sporting News:
http://www.sportingnews.com/blog/the_sporting_blog/entry/view/28281/a_day_at_the_crossfit_games