WOD 12-31-13

Push press 1-1-1-1-1
------------------------
"DT"
5 rds-
12 DL (155/105)
9 HPCL
6 Push jerk

In honor of USAF SSgt Timothy P. Davis, 28,
who was killed on February 20, 2009 supporting operations
in OEF when his vehicle was struck by an IED.
He is survived by his wife Megan and his son T.J.

• 
  

WOD 12-30-13

EMOM x 12 - 1 c + j
------------------------
12 min AMRAP-
6 over the bar burpees
6 OHS
12 box jumps

WOD 12-27-13

*Skill work
--------------
Tabata-
Split Squat
SDHP
HRPU
Sit-ups

New Toys!

WOD 12-26-13

Thruster 2-2-2-2-2
---------------------
5 min AMRAP- *strict pull-ups
---------------------
5 rds-
12 box jumps
8 thrusters (95/65)

WOD 12-24-13

P. Press 2-2-2-2-2
---------------------
21-15-9
Hang power clean
S2OH
*3 F.Sq -  EMOM

Our festive crew yesterday!

WOD 12-23-13

"12 Days of Christmas"
100 m run
2 DB c + j
3 DL (185/135)
4 WB (20/14)
5 Bur-r-pees
6 push-ups
7 K2E
8 DB snatch
9 KBS (53/35)
10 step lunges
11 air squats
12 C2B pull-ups
(Complete WOD just like the song is sung)

WOD 12-20-13

P. Press 3-3-3-3-3
---------------------
12 min AMRAP (ladder 1-1, 2-2...)
Behind neck thruster
Over the bar burpee

WOD 12-19-13

start- 50 sit-ups
5 rds-
20 front rack lunges
10 T2B
end- 50 sit-ups

Had a blast at our CFK Christmas Party yesterday.
Snowball fights, yummy snacks, AND presents from Santa!

WOD 12-18-13

Thruster 3-3-3-3-3
---------------------
200 ft. crab walk
Then- 3 rds-
5 wallclimbs
20 WB

*Kathy Fory... don't worry, you'll be done in plenty of time to go caroling... be there!

WOD 12-17-13

EMOM x 21
1. 1 rope climb
2. 14 1-arm KBS
3. 10 ring push-ups

WOD 12-16-13

EMOM x 12 - 1 clean + 1 F.Sq + 1 Jerk
--------------------------------------------
8 min AMRAP-
8 med ball cleans
8 ring dips

Some of the guys doing a rowing "Manion" a few weeks ago.
Holy quads and glutes!

WOD 12-13-13

EMOM x 28
1. 100 m row
2. 15 slamballs
3. 10 HRPU
4. 10 box jumps

Do we have our Christmas lists ready?!

WOD 12-12-13

Thruster 5-5-5-5-5
---------------------
Prison Rules-
DL (225/155)
*1 min rest
PCL + J (135/95)
*1 min rest
Thruster (155/85)

Prison Rules = 2 touch and go reps done every
15 seconds for 16 intervals.

WOD 12-11-13

5 min AMRAP-
*strict pull-ups
-------------------
100 burpees for time...
3 OHS- EMOM

WOD 12-10-13

Push Press 5-5-5-5-5
------------------------
7 rds-
10 DB lunges
5 DB push press
2 wall climbs

WOD 12-9-13

EMOM x 12 - 2 HPCL
--------------------------
10 min AMRAP-
5 sq. clean thruster
3 MU (sub 9 c2b)

These girls competed in their first CrossFit competition on
Saturday.  Was it to win?  No.  It was about the experience and
finding out what they were truly capable of.  It was about becoming
"better than yesterday" and most importantly... having FUN!
Way to go, Sabrina and Rebecca.

WOD 12-6-13

EMOM x 20
Odd- 12 WB
Even- 8 T2B

WOD 12-5-13

Thrusters 2-2-2-2-2
----------------------
5 rds-
7 DL
11 burpee over the box jumps

Our kiddos demonstrated such beautiful push presses
yesterday! Look at this wonderful range of motion!

WOD 12-4-13

1,000 m row
Then- 5 rds-
10 SDHP
10 ring dips

WOD 12-3-13

Push Press 2-2-2-2-2
------------------------
5 min- AMRAP-
*strict pull-ups
------------------------
3 rds-
12 F. Sq
6 P. Jerk

Squat cleans looked great yesterday!

WOD 12-2-13

EMOM x 12- 1 HPCL + 1 clean
-----------------------------------
3 rds-
1:00 on - 30 sec off
Sit-ups
Push-ups
KBS
(Rotate movements)

Several came out for our pre-Thanksgiving WOD last week.
Here's the noon class hittin' it hard. I think everyone agrees...
it was FILTHY!