31
Oct

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

http://www.mobilitywod.blogspot.com

30
Oct

10.30.2011 – Sunday

CrossFit Hanover WOD

Rest Day

Mobility WOD

http://www.mobilitywod.blogspot.com

29
Oct

10.29.2011 – Saturday

CrossFit Hanover WOD

Team WOD

Mobility WOD

http://www.mobilitywod.blogspot.com

28
Oct

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

http://www.mobilitywod.blogspot.com

27
Oct

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

http://www.mobilitywod.blogspot.com

26
Oct

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

http://www.mobilitywod.blogspot.com

25
Oct

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

http://www.mobilitywod.blogspot.com

24
Oct

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

http://www.mobilitywod.blogspot.com

23
Oct

10.23.2011 – Sunday

CrossFit Hanover WOD

Rest Day

Mobility WOD

http://www.mobilitywod.blogspot.com

22
Oct

10.22.2011 – Saturday

CrossFit Hanover WOD

Team WOD

Mobility WOD

http://www.mobilitywod.blogspot.com