WOD 9-28-12

15 min to find 1 rep max back squat
--------------------------------------------
8 min AMRAP
7 DB hang snatch (each arm) 50/30
7 burpees
7 jumping squats

Several Back Squat PRs today! WAY - TO - GO!

WOD 9-27-12

Mobility
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EMOM - 14 min
Odd- Bench press x 5
Even- Max (unbroken) set - T2B

WOD 9-26-12

15 min to find 1 rep max snatch
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"Fran"
21-15-9
Thrusters (95/65)
Pullups

WOD 9-25-12

Partner WOD:
Parter 1- rows for calories for 1 min
Parter 2- begins to pull sled 400 m
*When 1 min row is done, start running to
catch partner 1.  They will then run to rower
to row their minute for calories.
(Continue until sled has gone 1 mile)

WOD 9-24-12

15 min to find 1 rep max clean and jerk
---------------------------------------
EMOM - 5 min
1 clean + 3 push press
Then straight into:
6 rds-
5 ring dips
10 box jumps (24/20)
50 m run

Glad to have 2nd Lt. Noah Mustafa back with us

WOD 9-21-12

1A) 5 x 3 push press
1B) 5 x 12 back ext.
-------------------------
"Death by pullups"

WOD 9-20-12

400 m farmer's walk (70/50)
*15 air squats every time you drop the weight
Then straight into-
3 rds-
20 HR pushups
20 front rack lunges (70/50)

WOD 9-19-12

7 x 1 squat clean
-----------------
pullups 3 x max rep
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"Diane"
21-15-9
Deadlift (225/155)
HSPU

WOD 9-18-12

Partner WOD:
4 rounds (each)-
P1- 500 m row
P2- 20 WB and-
as many burpee box jumps as possible
until partner finishes row
*Score is time plus total BBJ as team

WOD 9-17-12

7 x 1 squat snatch
----------------------
3 x 7 back squat
----------------------
4 rounds-
30 KB swings (55/35)
15 push press (95/65)

CrossFit Kiddos climbin' high!

WOD 9-14-12

15 min to find 1 RM Jerk (from rack)
-------------------------------------
"Helen"
3 rounds-
400 m run
21 KB swings (55/35)
12 pullups

Tons of PRs set today! WOW... awesome athletes!

WOD 9-13-12

Strength Work- Lift of Choice
---------------------------
HSPU practice
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Mobility WOD

WOD 9-12-12

EMOM for 7 min-
3 squat cleans
---------------------
100 m run
10 DL (go heavy)
200 m run
20 T2B
400 m run
40 lunges
800 m run
80 situps

WOD 9-11-12

EMOM- 20 minutes
Men:
Odd- 12 cal. row
Even: 12 (or 8) burpees

Women:
Odd- 8 cal. row
Even- 8 (or12) burpees

How hard did you work on your WOD today?

WOD 9-10-12

3 x 3 push press
-------------------
3 snatch EMOM for 7 min
-------------------
3 rounds-
50 double unders
15 thrusters (95/65)

Working for a PR... got it!

WOD 9-7-12

EMOM for 7 min- 1 hang snatch, 1 power snatch, 2 OH squats
---------------------------
3 x 5 back squat
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12-9-6
OHS
Hang Clean
(use same bar if possible)

Push Press practice at CrossFit Kids!

WOD 9-6-12

Mobility Work
----------------
"Lynne"
5 rounds-
Max rep (BW) bench press,
immediately followed by max rep pullups
(rest 3 min. between each round)

Excited to announce that the 10 domains of fitness are now posted on our new wall!

WOD 9-5-12

EMOM for 7 min- 1 hang clean, 1 power clean, 2 jerks
--------------------------------
3 x 5 front squat
--------------------------------
8 min AMRAP (Ladder- 1-1, 2-2, 3-3, etc.)
KB swings (70/53)
Burpees

Cleaning at 5:30 am... What a way to start the day!

WOD 9-4-12

10 x 40m sled pull (135/90)
Rest 5 min.
3 rounds-
200 m run
10 DL (225/185)

WOD 9-3-12

Happy Labor Day Weekend!

"Holleyman"
30 rounds-
5 wallballs (20/14)
3 HSPU
1 power clean (225/185)