Thursday, February 28, 2013

WOD 3-1-13

EMOM- 8 min- 3 c + j
------------------------
30 KB swing
30 push-ups
30 KB lunges
30 push-ups
30 KB swing

We have so enjoyed coaching these fine athletes.
 CANNOT wait to see what their upcoming seasons
have in store! 



WOD 2-28-13

20 min AMRAP-
1 DL
1 Hang Sq. Clean
1 F. Sq
1 Jerk


Wednesday, February 27, 2013

WOD 2-27-13

P. Press 5-5-5-5-5
--------------------
3 x max effort pull-ups *strict
--------------------
10 min AMRAP-
(Ladder- 1-1, 2-2, 3-3....)
Burpee
T2B


Tuesday, February 26, 2013

WOD 2-26-13

TGU x 10 (each arm)
---------------------
3 x 4 min AMRAP-
5 Power clean
7 Box jumps



Monday, February 25, 2013

WOD 2-25-13

F. SQ  5-5-5-5-5
Good mornings- 3x5
---------------------
3 rds-
50 Double Unders (*sub 70 mtn. climbers)
15 Thrusters (95/65)



Sunday, February 24, 2013

Reebok CrossFit Open Starts March 7

Anyone can sign up for this!  It's a great time to boost up your
intensity and see what you can do!  Just imagine how much
you'll accomplish when you truly put your mind to it.

http://games.crossfit.com/

Friday, February 22, 2013

WOD 2-22-13

15 min- find 1RM c + j
------------------------
25 pull-ups *strict
------------------------
4 rds-
30 KB swings
15 p. press



*Sorry for any inconvenience for our 5:15 and 6:15 am regulars.  Of course, the roads never froze over! But... better safe than sorry.  Have a fabulous Friday! 

Thursday, February 21, 2013

Wednesday, February 20, 2013

WOD 2-20-13

15 min- find 1RM snatch
--------------------------
3x max effort L-sit
--------------------------
15-12-9
Hang p.clean
WB
*3 wall climbs between each round
*must start and end with wall climbs

Instruction from "Coach James"

Tuesday, February 19, 2013

WOD 2-19-13

EMOM x 21 min
14 HR push-ups
14 slam balls
14 OH lunges

Beautiful WBs from our CF kids yesterday... Look at
that power! 

Monday, February 18, 2013

WOD 2-18-13

F. SQ 1-1-1-1-1
------------------
20 T2B *strict
------------------
"Fran" Ladder
3-3
6-6
9-9
12-12...
Thrusters
Pull-ups

CrossFit Teens... stronger everyday

Friday, February 15, 2013

WOD 2-15-13

EMOM- 8 min- 1 c & j
------------------------
"Grace"
30 c & j for time (135/95)

Jim Hadley was able to rejoin us today, two months after
his knee surgery.  Good to have you back, Jim! 



Thursday, February 14, 2013

WOD 2-14-13

3 x 1:00 HS Hold
3 x 1:00 Dead Hang Hold
---------------------------
3 x 1,000 m row


Wednesday, February 13, 2013

WOD 2-13-13

F. SQ  2-2-2-2-2
-------------------
30 back ext.
-------------------
21-15-9
Box jumps (24/20)
Ring dips
HR push-ups


Tuesday, February 12, 2013

WOD 2-12-13

Mobility
--------------
EMOM- 20 min
odd- 12 WB
even- 10 burpees

20 minutes of FUN!

Monday, February 11, 2013

WOD 2-11-13

EMOM- 8 min- 1 snatch
-------------------------
25 strict pull-ups
25 push-ups
-------------------------
4 rds-
12 DL
12 T2B
12 sit-ups

Workin' hard this morning

Saturday, February 9, 2013

Friday, February 8, 2013

WOD 2-8-13

EMOM- 8 min- 2 Sq. Clean
-----------------------------
3 rds-
15 pull-ups
15 KB swing (55/35)
2 rds-
20 lunges (w/ KB)
20 sit-ups
1 rd-
25 jump. squats
25 push ups
*Keep total time




Thursday, February 7, 2013

WOD 2-7-13

5 x 1 TGU
L-sit practice
--------------
Open 12.4 Repeat
12 min AMRAP-
150 wallballs (20/14)
90 double unders
30 muscle ups


Wednesday, February 6, 2013

WOD 2-6-13

EMOM- 8 min- 2 snatch
--------------------------
Open 12.1 Repeat
7 min AMRAP-
Burpees to a 6 in. target

"You can always do ONE more burpee"

Tuesday, February 5, 2013

WOD 2-5-13

30 back ext.
20 strict pull-ups
-----------------
Open WOD 12.3
18 min AMRAP
15 box jumps
12 S2OH (115/95)
9 T2B



Monday, February 4, 2013

WOD 2-4-13

Jerk 2-2-2-2-2
----------------
Death by power clean
Then into-
Death by wall climb

If you love power cleanin'.... today was your day! 

Friday, February 1, 2013

WOD 2-1-13

"Burpee Diane"

21-15-9
DL (225/155)
Burpees

Amber and Nicole chipping away at their burpees