7/12/11

WOD
4 rounds for time:
12 Sumo Deadlift High pull
10 Dips
40 Double Unders (120 singles)
Great Job embracing what you hate yesterday! Let's remember to work on those things 2 minutes each class. Be determined to work on the things you want to be better at. Mix up the different skills you were given to work on.

Monday 7/11/11

"Your life:  Your choice. Your ending is happy or sad, your life is happy or sad, your day is happy or sad — depending not on the circumstances in it, but on how you view things."(crossfitlisbeth.com)
Is your cup half full or half empty? How do you view your world, your day, your workout?
Perspective is everything.... MAKE it a great day!

WOD
Tabata Squats: 8x
"Bottom to Bottom baby"
Score is total reps per interval
____________________
10 minutes:
work on something you hate. Maybe I should say work on something you suck at because are normally the things we hate, we suck at. If you hate pullups, and secretly want to get better at them? You should do pullups or a skill that will help you achieve that goal. For example: Ring rows, Hollow hang,etc. Come in thinking about what you want to work on and I can assign you something other than just that movement. Kim

Saturday 7/9/11

Endurance WOD: every Saturday meet at new high school track unless it is raining,meet at our box, 8am
Regular WOD at 9am
WOD:
For time:
30-20-10 reps of:
Thrusters (95/65)
situps

7/8/11 Friday

WOD
5-3-1+
Front Squat
_____________
 3 rounds for time:
25 KB Swing (35/25)
25 pullups

Thursday 7/7/11

WOD
4 rounds for time:
400 meter run
24 OH Walking lunges steps (35/25)
12 pushups

Wednesday 7/7/11

WOD
5 rounds for time:
12 Box Jumps (24/20)
9 Deadlifts (315/215)
6 T2B

Tuesday 7/5/11

We had a blast for the 4th "cindy" was in town!
WOD
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Sumo Deadlift High Pull (135/95)
Wall Balls(18/16)