Wednesday, July 31, 2013

130731

WOD
800m Run
21 Deadlifts (225/135)
400m Run
15 Deadlifts (225/135)
200m Run
9 Deadlifts (225/135)

Tuesday, July 30, 2013

130730

WOD
"Grace"
30 Clean and Jerk (135/95)

After Grace
In 5 min find your max unbroken Double Unders

Monday, July 29, 2013

130729

WOD
3 rounds of:
15 Thrusters (95/65)
400m Run
20 Knees to Elbows

Friday, July 26, 2013

130726

WOD
4 rounds of:
15 One Arm DB Snatch (55/35)
15 One Arm DB Snatch (55/35)
16 Jumping Split Lunges

Thursday, July 25, 2013

Wednesday, July 24, 2013

130724

WOD
AMRAP in 10 minutes of:
8 Deadlifts
6 Hang Squat Cleans
4 Push Press

Beg (95/65)
Int   (135/95)
Adv(165/105)

Tuesday, July 23, 2013

130723

WOD
Tabata
Pull-ups
Double Unders
Ring Dips
KB Swings

Monday, July 22, 2013

130722

WOD
3 rounds of:
AMRAP in 5 minutes:
3 Power Cleans
7 Burpees
12 Squats

Beg (95/65)
Int   (135/95)
Adv(185/115)

Friday, July 19, 2013

130719

WOD
1000m Row
--------------------
3 Rounds of:
15 DB Thrusters (45/25)
30 Double Unders

Thursday, July 18, 2013

130718

WOD
AMRAP in 15 minutes of:
5 Push Press
7 Knees to Elbows
9 Box Jumps (24"/20")

Beg (95/65)
Int   (135/95)
Adv(155/100)

Wednesday, July 17, 2013

130717

WOD
"Helen"
3 rounds of:
400m Run
21 KB Swings (24kg/16kg)
12 Pull-ups

Tuesday, July 16, 2013

130716

WOD
10,9,8,7,6,5,4,3,2,1
Deadlifts
Push-ups
100m Run between rnds

Beg (135/95)
Int   (225/135)
Adv(275/185)

Monday, July 15, 2013

130715

WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Friday, July 12, 2013

130712

WOD
10,9,8,7,6,5,4,3,2,1
KB Swing
100m Run between rounds

Thursday, July 11, 2013

130711

WOD
Olympic Total
Snatch 1,1,1
Clean and Jerk 1,1,1

Wednesday, July 10, 2013

130710

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Tuesday, July 9, 2013

130709

WOD
"CrossFit Total"
Squat 1,1,1
Press 1,1,1
Deadlift 1,1,1

Monday, July 8, 2013

130708

WOD
AMRAP in 12 minutes of:
3 Squat Cleans
7 V-ups
5 Squat Clean
7 V-ups
7 Squat Cleans
7 V-ups
9 Squat Cleans
7 V-ups
.
Continue the pattern adding 2 Squat Cleans every round until time runs out.

Beg (95/65)
Int (135/95)
Adv (165/105)

Friday, July 5, 2013

130705

WOD
500m Row
-----------------
3 rnds of:
15 KB Swings (24kg/16kg)
12 One Arm Overhead Lunge (24kg/16kg)
15 KB Swings (24kg/16kg)
12 One Arm Overhead Lunge (24kg/16kg)

Thursday, July 4, 2013

130704

WOD
3 rounds of:
400m Run
20 Pull-ups
15 Overhead Squats

Beg (65/45)
Int   (95/65)
Adv(115/75)

Wednesday, July 3, 2013

130703

Our Athlete of the Month, Pam!
 
WOD

AMRAP in 10 minutes of:
3 Clean and Jerks
5 Burpee Box Jumps (24"/20")

Tuesday, July 2, 2013

130702

WOD
Alternating Tabata's
DB Thruster (45/25)
Pull-ups