Tuesday 8/9/11

WOD:
"Death By Pullups"
With a continuously running clock do one pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute....continuing as long as you are able. Use as many sets needed each minute.
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10 minutes to practice Double Unders

Monday 8/8/11

Crossfit Games WOD:
For time:
20  calorie row
30 Wall Balls (18/16)
20 T2B
30 box jumps (24")
20 SDLHP (105)
30 Burpees
20 Shoulder to overhead (135)
400 m run
I Can't wait to see you guys! Let's make it a great Monday!

Saturday 8/6/11

Endurance WOD @ 8am high school track
Laurie will be there:)

9am WOD
Back Squat, 5-3-1+ reps
then….
AMRAP in 10 minutes:
10 air squats
10 kbs
10 t2b

Friday

WOD:
3 rounds for time:
30 sit-ups
20 pullups
10 HSPU
400 m run

Thursday 8/4/11

great job on "nutts"!
WOD:
AMRAP in 12 minutes of:
12 SDLHP (135/95)
24 pushups

Wednesday 8/3/11

WOD
"Nutts"
For Time:
10 HSPU
15 Deadlifts (205/155)
25 Box Jumps (24"/20")
50 Pullups
100 Wall balls (16/14)
200 Double Unders (sub. 600 su)
400 meter Run with Plate (35/25)

Tuesday 8/2/11

WOD
3 rounds for time:
9 Clean & Jerks (135/95)
12 Box Jumps
15 push ups
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Alternating Tabata -8x
reverse situps
planks