Friday; April 1st, 2011

WOD

Push Press
1-1-1-1-1
Finding your one rep max
________________
5 rounds for reps:
1 minute of air squats
1 minute of pull-ups
1 minute of ring dips
1 minute of rest

"You could stick to singles.... or you could forget the time and get those doubles!"

March 31st, 2011; Thursday
WOD
5 rounds for time:
200 m run
25 Double Unders ( sub: 75 singles)
15 OH Walking lunges ( rx: 45/25 plate)
________________
8 minutes of alternating tabata:
abmat situps
abmat reverse situp

Games WOD Week 2: Time to Lift, push,and jump !

Games WOD: 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155/100)
12 Pushups
15 Box Jumps (24"/20")
Rock it Out!

"When you get to the end of your rope, tie a knot and hang on!"

WOD
For time:
400m run
21 reps of :
Thrusters (95/65)
Pullups
Situps
300 m run
15 reps of:
Thrusters
pullups
situps
200 m run
9 reps of :
Thrusters
Pullups
Situps
100 m
_________________
30 K2E

The Time Has Come to set your score! Who's Gonna make the " Leader Board"?

"Rest Later"

100 Burpees for time

We now have water available for sale! whoo hoo!
(oh and its Cold)

March 25th, 2011

CrossFit Games WOD 1.1

See how you stack up www. crossfitgames.com

10 minute AMRAP:
30 Double unders
15 Snatches

March 24th, 2011

WOD

5 Rounds of:
5 HSPU
10 Power cleans (135/95)
15 Burpees
20 KB Swings
25 Wall Balls
Exactly 3 minutes of rest in between rounds