WOD 10-30-14

EMOM x 12- 1 Pcl + 2 p.jerk
or
EMOM x 12- 2 PSN
-----------------------------------------
400 m sled
400 m farmers' walk
400 m run

WOD 10-29-14

Press 3-3-3-3-3
---------------------
10 min AMRAP-
6 HSPU
12 med ball cleans
-----------------------
Core work

WOD 10-28-14

EMOM x 10-
1.) max unbroken set- strict pull-ups
2.) max unbroken set- push-ups
------------------------------------------------
5 rds (each for time) *1 min rest btw
10 S2OH
15 KBS
200 m run

WOD 10-27-14

Pause F.Sq 2-2-2-2-2
----------------------------
3 rds-
15 DL
15 burpee box jumps
200 m run

It was a great time Saturday at our Barbells for Boobs event.
A great WOD for a great cause.  Thank you to everyone who
participated... and if you were unable to make it, we missed you!
The picture's a little blurry, but Saturday's best dressed goes to
our very own James Hall!

WOD 10-24-14

Jerk 2-2-2-2-2
-------------------
750 m row
then 3rds-
15 SDLHP
15 pull-ups

Awesome job, Greg!  Your consistency is really paying off!

WOD 10-23-14

EMOM x 21-
1.) 5 DL
2.) 10 over the box jumps
3.) 12 WB

Don't forget!  Our B4B event will be this Saturday.
Heats at 8:15, 8:30, 9:00 and 9:15. Come early to
warm up.  Pitch in brunch to follow! Donate at
www.barbellsforboobs.org OR leave a donation
at the gym and we will send it off for you.

WOD 10-22-14

18 min AMRAP-
200 m run
6 burpees
8 DB snatch
10 DB squat
---------------------------
3 rds of Tabata-
Sit-ups
Rus. twists
V-ups

*This doozy comes to you all the way
from CF Key West!  Hope you enjoy it
as much as we did ;)

You guys have been KILLING your squats lately!
Better everyday.

WOD 10-21-14

EMOM x 10-
1. 10 strict pull-ups
2. 5 press
--------------------------
4 rds-
7 T2B
14 S2OH
21 lat. over bar jumps

Angela's one year "CrossFit-aversary" is coming up this
month.  It's amazing how much fitter, faster and stronger
she's become!  Great job, Angela!

WOD 10-20-14

Pause F. Sq 3-3-3-3-3
-----------------------------
5 rds-
10 thrusters
15 HRPU
20 DU

WOD 10-17-14

Push Jerk 2-2-2-2-2

Elizabeth
21-15-9
Squat Clean
Ring Dips

*Don't forget 7:45 AM starts Monday
(no more 7:15 AM)

WOD 10-16-14

Partner WOD:
15 min AMRAP-
P1) 250 m row
P2) Max KBS

WOD 10-15-14

EMOM x 5 - max effort (set of) pull-ups
*switch grip each minute
----------------------------------------------------
5 rds-
7 thrusters
14 HRPU
21 DU

WOD 10-14-14

EMOM x 18
1- 2 rope climbs
2- 3 PCL
3- max Burpees

WOD 10-13-14

Pause F.Sq 5-5-5-5-5
----------------------------
4 rds-
200 m run
15 T2B
15 over the box jumps

One more shot from our CrossFit Teens
class.  Love working with this crew!

WOD 10-10-14

Jerk- 2-2-2-2-2
---------------------
8 min AMRAP-
12 KBS
12 FR lunge (w/ KB)

WOD 10-9-14

EMOM x 10-
1- 5 unbroken PCL
2- 10 HSPU
-----------------------------
*At 10 min mark-
7 min AMRAP-
Burpee pull-ups

WOD 10-8-14

3 x 10 OHS
-----------------
Partner WOD:
P1- 500 m sled pull
P2- AMRAP of -
10 med ball cleans
20 DU
*WOD is complete when each person has
finished 500 m pull.

WOD 10-7-14

EMOM x 18-
1.) 3 unbroken H.Sq CL
2.) 10 box jumps
3.) Max unbroken MU or 10 strict pull-ups

Sled pulls at sunset

WOD 10-6-14

Tabata- push-ups
-------------------------
10 burpee
20 S2OH
30 DL
40 WB
50 sit-ups
40 WB
30 DL
20 S2OH
10 burpee
*same BB for DL and S2OH

CrossFit Teens. These guys KNOW what it means to
work hard.  Always proud of them.

WOD 10-3-14

Split Jerk 2-2-2-2-2
--------------------------
10 min AMRAP-
10 OHS
10 KBS
10 SDLHP

WOD 10-2-14

EMOM x 15-  1 C & J
-------------------------------
4 rds-
10 DL
15 pull-ups

Our Barbells for Boobs event will be Saturday
October 25th. Head to www.barbellsforboobs.org
for more details on how to donate and help save a life.

WOD 10-1-14

3 x max effort *strict T2B
----------------------------------
1,000 m row
800 m run
75 WB