Friday 7/1/11

WOD
3 rounds for time:
400 meter run
21 OH walking lunge steps (35/25)
12 Deadlifts (255/175)
21 KB Swings (35/25)

***4th of July Workout*** only class for the day( Monday) @ 9am
You don't wanna miss it!

Thursday 6/30/11

"Fran"
 21-15- and 9 reps, for time of:
 Thruster (95/65)
 Pull-ups

Time to hit that leader board!

Wednesday 6/29/11 "Results are not guaranteeed, they are earned"

WOD
3 rounds for time:
15 Power squat cleans (135/95)
30 Pushups
45 Double unders

I don't know what was more exciting tuesday: seeing Tammy blow her Deadlift PR out the water increasing it by 40lbs, Gina Gary get her Handstand pushups in bands for the first time in a WOD, Jeff fighting for depth in his handstand pushups barely touching the wall with his feet. I have never witnessed such progression in any type of training. Crossfit - truly forging elite fitness!
You inspire me! Anyone can do crossfit it just takes consistency, hard work, and the Ba**s to show up!

Tuesday 6/28/11

WOD
AMRAP in 15 minutes of :
12 Wall Balls
6 HSPU

____________________
30 T2B (no time)

Monday June 27th, 2011

"Embrace what you hate"
WOD
6 rounds for time:
200 meter run
25 burpees ( sub: airsquats and push ups)

Friday

wod:
400 meter run
30, 20, 10 reps of push press, jump squat
500 m row.

Thursday

WOD
21-15-9 reps of:
Deadlifts (205/135)
Pushups

Wednesday

WOD
5 Rounds for time:
15 Box Jumps
30 Abmat situps

Tuesday June 21st, 2011

WOD
4 rounds for time:
50 Double Unders
30 KB Swings (35/25)
15 Jumping pullups
__________________
30 K2E (no time)

Monday June 20th, 2011

" All it takes, is all you have"
WOD
Shoulder press 1-1-1-1-1
Push Press  1-1-1-1-1
Push Jerk 1-1-1-1-1

3 rounds for time:
18 pullups
9 slam balls

Friday

*Saturday Class schedule* reminder: the only class is at 9am for June schedule.
Saturday June 25th- TRX training class! It's gonna be awesome. If you don't know what that is, you should show up @ 9am.

WOD
“Connor”Complete as many rounds as possible in 20 minutes of:
5 Hang Power Cleans (95/65)
5 Front Squats
5 Push Presses
5 Back Squats

Thursday

WOD:
 For Time:
800 meter run
50 overhead squats
30 Abmat situps
go hard and fast (without comprising form of course) break into heats if needed.

Hump Day

WOD:
3 Rounds for time:
30 Wall balls (18/16)
MR Pushups
Score is total number of pushups

Tuesday June 14th, 2011

WOD
PUSH PRESS
5-3-1-1-1-1

AMRAP IN 8 MINUTES OF:
7 SDLHP
7 C2B PULLUPS

Filthy Fifty Monday June 13th, 2011

WOD
Filthy Fifty
For time:
50 Box Jumps (sub: 50 step up each leg)
50 Jumping Pullups
50 KB Swing ( 35/35)
50 Lunge steps( 25 each leg)
50 Push Press ( 115/75)
50 Supermans
50 Wall Balls (18/16)
50 Burpees
50 Double unders ( Sub: 150 singles)

Crossfit Kids starts today:
ages 4-6 mondays and wednesdays @ 10:45am
ages: 7-12 Monday and Wednesdays @ 11:30am
ages: 13-17 Mondays and Thursdays @ 3:30pm

Friday 90/90

WOD
15 OHS (135/95)
12 SDLHP (135/95)
10 Bar Facing Burpees
AMRAP in 90 seconds then rest 90 seconds
8 rounds

Thursday

Virtuosity:" to do the common,uncommonly well."
WOD:
5 rounds for time:
15 Hang Power cleans (135/95)
50 meter OH Walking lunge

Wednesday June 8th, 2011

WOD:
AMRAP in 15 minutes of :
24 pushups
12 Thrusters (135/95)
  6 slam balls (18/12)

Tuesday June 7th, 2011

* CrossFit Kids- registration is this saturday the 11th 8am-noon*
WOD
For Time:
21-15-9 reps of:
Box Jumps 24/20
Deadlifts 205/175

Finally Friday!

New member special: Two people for 100.00 unlimited sessions per week! offer expires June 30th, 2011 Tell your friends!

WOD
Climb up the ladder as high as possible in 10 minutes of:
3 Wall Balls
3 Burpees
6 Wall Balls
6 Burpees
9 Wall Balls
9 Burpees...etc.

Thursday June 2nd, 2011

WOD

1. Skill & Strength:
5x3 reps of Power Clean (climbing)

2. MetconIn 5 minutes, complete:
20 Abmat situps
AMRAP Pushups
 score is total reps of pushups

Bonus is Yoga for stretch today..............lots of Yoga!