Monday, November 7, 2011

Out with the old and in with the new!  Our new web site is live.  Check out www.cfconstruct.com from now on to view the blog and to get any other information regarding CrossFit Construct. 

Saturday, November 5, 2011

Incline Bench Press
5-5-5-5

Then 3 rounds for time of the following 

400 meter run
21 kb swings
12 pull ups

Post wod
500 meter row time trial
3 sets of 12 ring rows

Friday, November 4, 2011

Friday 

5 sets of 10 back squats tempo 4020
use 50% of your one rep max

then for time


8   Wall Climb
15 Power Cleans
6   Wall Climb
12 Power Cleans
4   Wall Climb
9   Power Cleans
2   Wall Climb
6   Power Cleans

135/95 or 55 % of your one rep max power clean


Post:
3 x 12 weighted back extensions
tempo 3030

Wednesday, November 2, 2011

3 rounds of the following 

1.  Max BW Bench press

rest 2 minutes 
 
2.  Max reps pull ups


rest 2 minutes


Then for time 
3Rounds of the following
400M Run
20 KBS

Tuesday, November 1, 2011

Snatch skill work 3-3-3-3-3

12 min AMRAP of:
21 Box Jumps
120 Yard Farmers walk with kettle bell

Post:
100 DUs for time: