Oct
31
2011
10.31.2011 – Monday
CrossFit Hanover WOD
Back Squats 3×5
Shoulder Press 3×5
Then…
Complete 3RFT
20 DB Clean and Jerks 45#/30#
50 Double Unders
Post scale and time to comments.
Mobility WOD
Oct
30
2011
10.30.2011 – Sunday
Oct
29
2011
10.29.2011 – Saturday
Oct
28
2011
10.28.2011 – Friday
CrossFit Hanover WOD
Power Clean 5×3, then…
Complete for time:
10-to-1 DB Manmakers (each arm)
60 yard long shuttle
Post scale and time to comments.
Mobility WOD
Oct
27
2011
10.27.2011 – Thursday
CrossFit Hanover WOD
Back Squat 3×5
Bench Press 3×5
then…
Complete 5RFT of the following:
Deadlift 1 Rep @ Current 5RM weight
5 Pullups
10 Pushups
15 Air Squats
Post time and load to comments.
Mobility WOD
Oct
26
2011
10.26.2011 – Wednesday
CrossFit Hanover WOD
Practice OH Squats and Snatches
then…
Complete AMRAP 15 minutes of the following triplet:
10 DB Thrusters 45#/30#
10 KB Swings 60#/45#
10 Situps
Post rounds and portions of rounds to comments.
Mobility WOD
Oct
25
2011
10.25.2011 – Tuesday
CrossFit Hanover WOD
Deadlift 5RM, then…
Complete 10 RFT of the following couplet:
100′ Bear Crawl
20 Lateral Jumps (10 each direction)
Rest 30 seconds between efforts. Post time and scale to comments.
Mobility WOD
Oct
24
2011
10.24.2011 – Monday
CrossFit Hanover WOD
Back Squat 3×5
Shoulder Press 3×5
then…
Complete 5RFT of the following triplet:
15 SDHP 95#/65#
10 Burpees
100′ Lunges
Post scale and time to comments.
Mobility WOD
Oct
23
2011
10.23.2011 – Sunday
Oct
22
2011
