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!