WOD 7-31-14

EMOM x 12 - 1 PCL + 2 F.Sq + 1 Jerk
-------------------------------------------
Partner WOD - 12 min AMRAP:
P1- 80 m sled pull
P2- Max effort WB
*Score is total WB as team

WOD 7-30-14

EMOM x 10-
1. max effort L-sit
2. 2 rope climbs
----------------------
5 rds-
10 axel DL (double overhand grip)
10 burpee box jumps

WOD 7-29-14

EMOM x 5- 10 ring rows
----------------------------
4 rds-
7 Fsq
7 S2OH
straight into-
4 rds-
7 HPCL
7 ring dips

Our volleyball girls have been working hard this month...
Getting ready for their season!

WOD 7-28-14

DL 2-2-2-2-2
----------------
500 m row
then- 30-20-10
Pull-ups
DB snatch

WOD 7-25-14

Bench Press 3-3-3-3-3
--------------------------
4 rds-
400 m run
10 S2OH
20 WB

Our teens have shown so much growth this summer!

WOD 7-24-14

Skills- OHS or Snatch work
-------------------------------
21-15-9
OHS
Burpees

Just perfect.

WOD 7-23-14

EMOM x 10 - 2 cleans + 2 jerks
------------------------------------
Tabata style-
15 wallclimbs
30 HPCL
30 over the box jumps
15 wallclimbs
(You may only do work during the 20 second intervals)

Reebok CrossFit Games were kicked off earlier today!
You can watch it live all weekend... follow the link below.

http://games.crossfit.com/

WOD 7-22-14

Death by T2B
Death by thruster

Remember... they're only bad for the last three minutes ;)

WOD 7-21-14

DL 3-3-3-3-3
------------------
3 rds-
200 m run
20 KBS
200 m run
20 pull-ups

WOD 7-18-14

1A) Bench Press 5-5-5-5-5
1B) 5 x max effort *strict pull-ups
-------------------------------------
500 m row
then- 25-20-15-10-5
WB
Box jumps

WOD 7-17-14

Mobility Day

"Only Three"
https://www.youtube.com/watch?v=gg0oFcDZwjs

WOD 7-16-14

EMOM x 12 - 1 clean + 2 Fsq + 1 jerk
------------------------------------------
3 wall climbs EMOM x 5
then straight into-
5 rds-
10 S2OH
12 pull-ups

WOD 7-15-14

EMOM x 21-
1- 25 m sled pull
2- 5 Pcl
3- 10 T2B

615# x 50 m 

WOD 7-14-14

Deadlift 5-5-5-5-5
---------------------
15 min AMRAP-
7 burpee
14 OH lunge
21 DU

WOD 7-11-14

"Helton"
3 rds for time-
800 m run
30 DB sq clean (50/35)
30 burpees

WOD 7-10-14

EMOM x 12 - 2 HPCL
---------------------------
2 x 1,000 m row


How's this for a "throwback Thursday"?
https://www.youtube.com/watch?v=i4L0vmGdRKs

WOD 7-9-14

P. Press- 15 min to find 1RM
-------------------------------
5 rds-
200 m run
7 DL
11 ring dips
*1 min rest btw rds

WOD 7-8-14

Tabata- HS hold
Tabata- HRPU
Straight into-
4 rds-
10 S2OH
10 Box jumps

WOD 7-7-14

BSq- 15 min to find 1RM

----------------------------

5 rds-

1 min- max FSq

1 min- max T2B

1 min- rest

WOD 7-3-14

Every 2:00 x 7 rds-

2 DL

2 HPCL

2 F.Sq

2 Jerks

Then-

Every 2:00 x 5 rds-

200 m run

Max DB sq clean thrusters

Throwback! Annual Regatta Volleyball tourney takes place
this weekend.  Stop by to cheer for our teams and have
some fun hanging out! 

WOD 7-2-14

P.Press 2-2-2-2-2
---------------------
Buy-in - 100 sit-ups
Then 15-12-9
HSPU
DB Snatch

WOD 7-1-14

Partner WOD:
800 m sled pull
(P1 begins pulling sled while P2
begins running. They switch when
the runner has caught up to the sled puller)
Then- 100 burpee box jumps as a team