WOD 9-30-14

EMOM x 7- 3 push jerk
-------------------------------
7 rds-
7 p. press
9 burpee
100 m run

She hides in the back... but we notice how much stronger she's
getting ;) Keep it up, Brandy!

WOD 9-29-14

15 min- Establish 1RM B. Sq
--------------------------------------
9 min AMRAP-
3 Pcl
3 H.Sq Cl
3 thrusters
30 DU
*complete 3 burpees if barbell drops
  between the 9 rep complex

WOD 9-26-14

5 x 10 BB Row
---------------------
4 rds-
7 KB thrusters
11 burpees

WOD 9-25-14

EMOM x 12- 2 CL
or
EMOM x 12- 2 SN
----------------------------
8 min AMRAP-
Shuttle run
5 pcl
*run is 60 total meters

WOD 9-24-14

20 min AMRAP-
200 m run +
3 rds of "Cindy"
5 pull-ups
10 push ups
15 squats
(run + 3 rds = 1 round of AMRAP)

WOD 9-23-14

3 sets- 3 Press + 3 P.Press + 3 P.Jerk
---------------------------------
5 rds-
10 S2OH
10 T2B

Kacie Wagner (Evansville CF), John Bennett, Sarah Blunck
(both from Joco CrossFit) and Nick met Saturday to complete their
WODs for the crossfit team series - online competition.
Here they are fighting through their DL, HSPU WOD.

WOD 9-22-14

B.Sq  5 x 6
--------------------
10, 8, 6, 4, 2 -
HPCL
C2B pull-ups

WOD 9-19-14

5 x 8 BB row
--------------------
1,000 m row
Then- 3rds
20 pull-ups
10 SDLHP

WOD 9-18-14

EMOM x 12- 1 Pcl + 1 Jerk
*or
EMOM x 12- 1 PSn
--------------------------------------
4 rds-
50 m L hand farmers' walk
50 m R hand farmers' walk
30 DU

WOD 9-17-14

-400 m run
21-15-9
WB
Box jumps
-400 m run
21-15-9
KBS
Sit-ups

WOD 9-16-14

4 sets- 3 p.press + 3 p.jerk
-------------------------------------
10, 9, 8, 7, 6, 5, 4,3, 2, 1 - DL
*3 wall climbs between each

Team "James" at last week's comp.

WOD 9-15-14

B.Sq 4 x 8
----------------
3 x 4 min AMRAP-
200 m run
12 Sq. clean thrusters
Max burpees in remaining time
*2 min rest btw

Just look at everyone's faces in the crowd...

Celebration.

WOD 9-12-14

4 x 8 Barbell Row
------------------------
3 rds-
15 thrusters
15 ring push-ups

We hope everyone's been enjoying our higher volume back squats.
And most importantly... we hope you feel yourself getting
STRONGER!

WOD 9-11-15

"Holleyman"
30 rds-
5 WB (20/14)
3 HSPU
1 PCL (225/155)

WOD 9-10-14

EMOM x 12- 1 HPCL + 1 PCL
or
EMOM x 12- 1 HPSN + 1 PSN
----------------------------------------
3 x 500 m row

WOD 9-9-14

EMOM x 7- 5 P. Jerk
-----------------------------
10 min AMRAP-
7 HPCL
7 FSq
7 P. Jerk

WOD 9-8-15

B.Sq 4 x 10
----------------
5 rds-
10 DL
10 lat. over bar burpees

A favorite picture from the weekend.  Nick and
Cisco winning the strength event secured their
first place spot going into the third workout.  Cisco's
face is priceless in the background as Nick locks out 305!

WOD 9-5-14

4  x 10- Barbell Row
---------------------------
750 m row
Then- 21-15-9
Pull-ups
DB G2OH

WOD 9-4-14

EMOM  x 15 - 2 PCL + 1 P.Jerk
-------------------------------------
EMOM x 15- 2 PSN + 1 OHS
-------------------------------------
3 lap sled pull

*Choose one!

WOD 9-3-14

EMOM x 5- Max effort MU
*sub 7 strict pull-ups
--------------------------------
4 rds-
400 m run
20 KBS
10 ring dips

Working on their push presses

WOD 9-2-14

EMOM x 10- 1 CL + 1 HCL + 1 FSq
------------------------------------------
3 rds-
15 HPCL
15 burpees

Functional Fitness!

WOD 9-1-14

Labor Day WOD-
"Fight Gone Bad"

3 rds-
1:00- WB (20/14)
1:00- P. Press (75/55)
1:00- Box jumps (24/20)
1:00- SDLHP (75/55)
1:00- Cal row

Our CrossFit Kiddos getting their Labor Day WOD in