WOD Monday 8/12/13

Back Squat 10 reps at 85% of 1 rep max
Back Squat 10 reps at 80% of 1 rep max
Back Squat 15 reps at 75% of 1 rep max
Back Squat 15 reps at 70% of 1 rep max
Back Squat 20 reps at 65% of 1 rep max

WOD Saturday 8/10/13

Team WOD at 9am!!

WOD Friday 8/09/13

3 rounds for time of:
5 Muscle-ups
10 Deadlifts, 225/155 lbs
Row, 500 m

WOD Thursday 8/08/13

For time:
20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40 Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs

WOD Wednesday 8/07/13

Tabata Air Squat
Tabata Handstand Push-up
Tabata Ball Slam, 50/30 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Don’t forget that there will be no 6:30pm WOD. There will be hot yoga in the back with Jack Bower. Bring a mat, a towel, and some water.

WOD Tuesday 8/06/13

Complete as many rounds as possible in 20 mins of:

Run, 400 m
10 Thrusters, 96/65 lbs
15 Box Jumps, 24/20 in

WOD Monday 8/05/13

5 rounds for time:
10 Toes to bar
15 Burpees
20 Double unders

WOD Saturday 03 August

Team WOD 0900!!

http://crossfit-naturalstate.com/wp-content/themes/depth