WOD 10-31-13

EMOM x 12-  1 c + j
---------------------------
10 wallclimbs
20 T2B
30 WB
40 DB snatch (20 each arm)
50 sit-ups
60 DU

We love monster walks!

WOD 10-30-13

B. Sq 3-3-3-3-3
--------------------
4 rds each for time-
(1 min rest between)
400 m run
10 thrusters
15 SDHP

**Rain plan** TBD

WOD 10-29-13

EMOM x 21-
1. 25 m sled pull
2. cal row
3. 30 sec OH barbell hold

Another mother-daughter duo working hard.  Erin and Laura
have shown so much progress so far!

WOD 10-28-13

Tabata- pull-ups
1 min rest-
3 rds-
20 OH lunges
10 burpee box jumps

Barbells for Boobs 10-26-13

"Grace"
 30 p. cl and jerks for time

Jim was decked out in his pink and ready to
work on Saturday!

WOD 10-25-13

Bench 5-5-5-5-5
5 x max effort MU
--------------------
5 rds-
7 S2OH
11 burpees

Getting ready for the big event!  Barbells for Boobs will be
held tomorrow.  WOD times at 8:00, 8:30, 9:00 and 9:30

If you'd like to make a donation you can follow this link to contribute:
 http://fundraise.barbellsforboobs.org/fundraise/team?ftid=26540

WOD 10-24-13

EMOM x 12-
1 DL, 1 Pcl, 1 F.Sq, 1 Jerk
-----------------------------
21-15-9
DL
Box jump

WOD 10-23-13

B. Sq 5-5-5-5-5
Rope Climb 1-1-1-1-1
-------------------------
"Nancy"
 5 rds-
 400 m run
 15 OHS (95/65)

WOD 10-22-13

EMOM x 20-
Odd- 14  1-arm KBS
Even- 7 T2B

Getting all set up for yesterday's WOD

WOD 10-21-13

Tabata- air squat
1 min rest-
7 rds-
3 P. clean
7 HSPU

Nick had the opportunity to travel this past
weekend and take part in the "Pink Bra Tour"
with Barbells For Boobs.  Here he is, beside a current
strong man competitor.  WOW. 

WOD 10-19-13

Lights and Sirens 5k

Great job to all who ran in the cold, icky rain!

WOD 10-18-13

10 min- establish 10 RM press
--------------------------------
15 min AMRAP-
200 m run
10 box jumps
10 ring dips

WOD 10-17-13

EMOM x 12 - 2 p. clean + 2 jerks
-------------------------------------
3 x 3 min AMRAP-
(1 min rest between)
10 pull-ups
12 jumping lunges

Don't forget- We will be closed this Saturday for
 the Lights and Sirens 5k run.  Come run with us and
support this great cause!

WOD 10-16-13

B. Sq 2-2-2-2-2
-------------------
EMOM x 10- 10 WB
-------------------
5 rds-
7 DL
7 HSPU

Go team Moll!

WOD 10-15-13

EMOM x 10- 25 m sled pull
-------------------------------
10 min AMRAP-
5 DB DL
5 DB Hang p. clean
5 DB F. Sq
5 DB S2OH

WOD 10-14-13

Tabata - push-ups
-Rest
---------------------
12 min AMRAP-
Run 800 m
Then- begin ladder of 1,1,2,2,3,3....
KBS
Burpee

WOD 10-11-13

Bench 1-1-1-1-1
-------------------
50 DB thrusters
1 mile run

WOD 10-10-13

EMOM x10 - 1 p. clean + 1 h. p. clean + 1 jerk
--------------------------------------------------
7 min AMRAP-
7 C2B pull-ups
7 DB snatches (each arm)

Cuteness overload at CrossFit Kids!

WOD 10-9-13

B. SQ 3-3-3-3-3
--------------------
50 cal row
40 h. p clean
30 T2B
20 S2OH
10 F. Sq

WOD 10-8-13

EMOM x 10 - 10 KBS (Russian)
-----------------------------------
Every 2 min x 7 -
(Shuttle Sprints)
10 m and back,
25 m and back,
50 m and back
(Use extra time as rest)

WOD 10-7-13

4 x max - strict pull-ups
4 x max - strict HSPU
--------------------------
5 rds-
10 SDHP
10 burpee box jumps

WOD 10-4-13

Bench Press 2-2-2-2-2
-------------------------
10 wallclimbs
3rd-
15 box jumps
200 m run
10 wallclimbs

Addie and MANY others worked their way up to a
clean and jerk PR yesterday!

WOD 10-3-13

20 min- establish 1RM clean and jerk
---------------------------------------
3 x 500m rowing sprints

I just love what our shirts say from last weekend's
Muscatatuck 5k.  I realize we don't train quite like the military,
but I do know WE train to  HIGHER STANDARD.  That's
what we should all LOVE about CrossFit!

WOD 10-2-13

B.SQ 5-5-5-5-5
Super set with- Tall box jump x 5
-----------------------------------
12 min AMRAP-
12 WB
12 HRPU

WOD 10-1-13

EMOM x 21
1- 5 DL
2- 10 burpees
3- 15 KBS