Thursday, October 23, 2014

WOD 10-23-14

EMOM x 21-
1.) 5 DL
2.) 10 over the box jumps
3.) 12 WB

Don't forget!  Our B4B event will be this Saturday.
Heats at 8:15, 8:30, 9:00 and 9:15. Come early to
warm up.  Pitch in brunch to follow! Donate at
www.barbellsforboobs.org OR leave a donation
at the gym and we will send it off for you.

Wednesday, October 22, 2014

WOD 10-22-14

18 min AMRAP-
200 m run
6 burpees
8 DB snatch
10 DB squat
---------------------------
3 rds of Tabata-
Sit-ups
Rus. twists
V-ups

*This doozy comes to you all the way
from CF Key West!  Hope you enjoy it
as much as we did ;)

You guys have been KILLING your squats lately!
Better everyday.

Tuesday, October 21, 2014

WOD 10-21-14

EMOM x 10-
1. 10 strict pull-ups
2. 5 press
--------------------------
4 rds-
7 T2B
14 S2OH
21 lat. over bar jumps

Angela's one year "CrossFit-aversary" is coming up this
month.  It's amazing how much fitter, faster and stronger
she's become!  Great job, Angela!


Monday, October 20, 2014

WOD 10-20-14

Pause F. Sq 3-3-3-3-3
-----------------------------
5 rds-
10 thrusters
15 HRPU
20 DU




Thursday, October 16, 2014

WOD 10-17-14

Push Jerk 2-2-2-2-2

Elizabeth
21-15-9
Squat Clean
Ring Dips

*Don't forget 7:45 AM starts Monday
(no more 7:15 AM)

WOD 10-16-14

Partner WOD:
15 min AMRAP-
P1) 250 m row
P2) Max KBS

Wednesday, October 15, 2014

WOD 10-15-14

EMOM x 5 - max effort (set of) pull-ups
*switch grip each minute
----------------------------------------------------
5 rds-
7 thrusters
14 HRPU
21 DU