1. 5/17/12

    In keeping with the theme of  ”Clean Week”…

    5 attempts to achieve a 3 rep max, touch-and-go squat clean

    then

    Buy in: tabata hollow rock

    rest 1 minute

    6 min amrap

    10 ball slam

    10 box jump

    rest 1 minute

    Cash out: tabata hollow rock 

    Speaking of Clean Week, how is your diet looking these days?

    Posted May 16, 2012 by crossfitsisu.

  1. 5/16/12

    100 Clean and Jerks for time 95/65

    EMOM (every minute on the minute) do 20 dubs/40 singles start the WOD with jump ropes - if dubs are taking more than 30 seconds, switch to singles. 

    Posted May 16, 2012 by crossfitsisu.

  1. 5/15/12

    WODS UP!!

    250m waiters walk

    25 burpees

    25 T2B

    25 wall ball 20/14

    25 sit-up

    250m waiter walk 45/25

    Posted May 14, 2012 by crossfitsisu.

  1. 5/14/12

    3x3 Deadlift, HPC, Front Squat 60%/70%/80% of Front Squat max

    then

    400m run

    4 rounds of the couplet

    15 clean 135/95

    30 dubs

    400m run at end

    Posted May 14, 2012 by crossfitsisu.

  1. Butt Camp!

    Butt Camp will be held at it’s normal time on Saturday 5/12/12. Pat and Jason will be doing the GORUCK so Marcus will be the coach. He’s the tall, blonde, good looking guy who usually comes late to the 5:30 class. 

    Be nice, pay attention, and be ready for a doozy…

    Posted May 11, 2012 by crossfitsisu.