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