CrossFit 908

06/18/13: AMRAP 20Today's Workout
- AMRAP 20 min
  - 20 Thrusters (Sx = 75/55 - Rx = 95/65 - Crx = 135/95)
  - 20 Burpees
  - 20 Pull Ups (Crx = CTB)
- Finisher - 3 min plank
06/17/13: Back Squat Monday!Today's Workout
- Back Squat - 4x3 @ 85-90% of 1RM
- Conditioning - For Time
  - 800m Run
  - 50 Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53)
  - 400m Run
  - 25 Swings
- Hollow Hold - AMRAP2 (Hold for as long as possible in 2 minutes)
06/16/13: Sunday UpdateThis week @ 908...
- Mon - Back Squat + Couplet
- Tue - Triplet
- Wed - Power Clean + Couplet
- Thurs - Yours
- Fri - Bench + Triplet
- Sat - Team WOD
06/15/13: Saturday CoupletToday's Workout -
- 4RFT
  - 400m Run
  - 15 Power Cleans (Sx = 95#/55# / RX - 135#/95# - CRx = 155#/115#)
- Finisher - AMRAP2 - Slam Balls
6/14/13: Happy FridayToday's Workout
- Skill - 5×5 Handstand Push Up – (As challenging as possible. If HSPU is not possible, practice your handstand hold against the wall)
- Rest 10 Min, then:
  - 100 Wall Balls (Sx = 14/10 - Rx = 20/14 - CRx = 35/20)
- Finisher - 4x250m Row Sprints (Rest two minutes or alternate with partner)
06/13/13: YhursdayThursday Yhurday - Work on a skill, make up a missed workout, lift heavy, rest, do mobility drills to make your overhead squat better. Do something beneficial for your body!
06/12/13: OHSdayToday's Workout
- Skill - Dumbbell Snatch - 3 x 5 Each Arm (As challenging as possible)
- Conditioning - 21-15-9 Reps For Time of
  - Overhead Squat (Sx = 75#/55# - Rx = 95#/75# - CRx = 135#/95#)
  - Box Jump (Sx = 20'/18" - Rx = 24"/20" - CRx = 30"/24")
- Finisher - AMRAP2 - Double Unders
06/11/13: AMRAP20Today's Workout
- AMRAP20
  - 300m Row
  - 20 Burpees
  - 15 Push Press (Sx = 85#/55# - Rx = 115#/75# - CRx = 135#/95#)
- Finisher - 2 min Hollow Hold
06/10/13: Happy Birthday Erin!My beautiful wife turns 30 today. Erin and I have been together for nearly a third of our lives, and I must say it has definitely been the best third. I am unbelievably lucky to be married to such an amazing woman. I have Erin to thank for so many things in my life, and one of the things that stands out to me as deserving of thanks is her contribution to CrossFit 908. I don't think 908 would be half as successful without Erin's amazing ability to handle all the background work while also spending so much timet at the gym making all of the 908ers feel so welcome. She truly is my better half, and I hope that I can give back to her equally what she has given me and CrossFit 908. Happy Birthday, Erin. I love you. Erin's Birthday Workout -
- Conditioning - 6RFT
  - 2 -15ft Rope Climbs (Sub 10 Chest To Bar Pull Ups)
  - 5 Squat Cleans (Sx = 75#/55# - Rx = 135#/95# - CRx = 185#/135#)
  - 30 Double Unders
- Finisher - 3x15 Strict Toes To Bar
06/09/13 – Sunday UpdateThis week at CF 908 will be a deload week. We have been going strong with squats and some other heavy barbell lifts. This week will be lighter on the weights, but still challenging from both a skill and endurance standpoint. If you have NOT maxed out your back squat. please make sure to do that either this upcoming Thursday or Sunday. If you cannot make it one of those days, please try to fit it in somewhere during this week (Talk to a coach, we'll make it happen). It will be important going forward.
- Mon - Pull Up + Triplet
- Tue - Triplet
- Wed - HSPU + Couplet
- Thurs - Yours
- Fri - Row + Mono
- Sat - Couplet

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