About Uwem

Just a normal guy who believes in Christ and CrossFit.

Saturday 2011.08.27

Expeditions:

Recovery/Mobility for 10 Minutes, then:

Warm-up:

  • 10 Push Ups
  • 20 Hollow Rocks
  • 10 Kicks to Handstand
  • 400m Jog

 Workout:

3 Rounds for time of:

  • 15 Ring Push Ups
  • 15 Second L-Sit
  • 10 Inverted Burpees

Post time to complete workout to comments.

Friday 2011.08.26

Expeditions:

Recovery/Mobility for 10 minutes, then:

Warm-up:

  • 20 Kipping Swings
  • Inch worm W2W
  • 10 Strict Pull Ups

Workout:

4 Rounds for time of:

  • 20 Pull ups
  • Bear Crawl W2W2W

Post time to complete workout to comments.

Thursday 2011.08.25

Expeditions:

Recovery/Mobility for 10 minutes, then:

Warm-up:

  • 10 Kicks to handstand
  • 5 Squats
  • 25 Push Ups
  • 15 Push Presses at half of WOD weight

Workout:

For time, 21-15-9 reps of:

  • Push Press – 135/95 lbs
  • Front Squat – 135/95 lbs

Post time to complete workout in comments.

Monday 2011.08.22

Expeditions:

Perform posted Recovery/Mobility protocols for 10 minutes, then:

Warm-up:

  • Burgener Warm-up
  • 10 Clean and Jerks @ 35%
  • 5 Clean and Jerks @ 50%

Workout:

Grace

  • 30 Clean and Jerks – 135lbs/95lbs

Post time to complete and thoughts to comments.

Compare to Wednesday 2011.05.18.