WOD 7-1-16

Partner WOD-
3 rds-
P1- 200 m farmers walk
P2- max WB
*keep wallball total

Perfecting your squat... where it all begins

WOD 6-30-16

Bench 5-5-5-5-5
-------------------------
A- 3 x 10 barbell row
B- 3 x 20 push-up
C- 3 x 30 banded tricep pull

WOD 6-29-16

5 rds-
400 m run
10 DL (275/185)

Don't forget 'GRIND" every Monday and Wednesday

at 9 am.  CrossFit... no barbell!

WOD 6-28-16

3 x 1:00 "plank walk"
-----------------------------
50 box jumps
50 burpees
50 KBS (53/35)

It's fun to look back.  That wall is long gone and that rig
has a new home and has tripled it's size!  And it's all
because of you!  

WOD 6-27-16

EMOM x 10- 1 CL + 2 Jerks
---------------------------------------
10 min AMRAP-
3 PCL (135/95)
3 FSq
30 air squat

WOD 6-24-16

400 m lunge for time

WOD 6-23-16

5 x 500 m row
*15 KBS immediately after each row
*2-3 min rest

WOD 6-22-16

HSPU- accumulate 30 strict
------------------------------------
3 rds-
14 thrusters (95/65)
21 burpees

CrossFit Kids in action!

WOD 6-21-16

EMOM  x 21-
1- 5 DL
2- 30 sec. box jump overs
3- Max unbroken T2B

WOD 6-20-16

EMOM x 10- 1 CL + 1 FSq + 1 Jerk
-------------------------------------------------
4 rds-
20 WB (20/14)
10 PSN (95/65)

WOD 6-17-16

4 x 40 m single arm OH carry
----------------------------------------
10 min AMRAP-
6 PCL
12 lat. bar burpees

WOD 6-16-16

"Front Squat Medley"
Max effort F. Sq (185/135)
Max effort F. Sq (135/95)
Max effort F. Sq (95/65)
*clean bar from ground
*strip weight and begin next set right after failure
-------------------------------------------------------------------
A- 3 x 10 KB row
B- 3 x 20 banded good morning

WOD 6-15-16

21-15-9
PSN (95/65)
pull-ups
push-ups
sit-ups

WOD 6-14-16

200 m L arm KB farmers' walk
200 m R arm KB farmers' walk
800 m run
50 KBS (use same KB)
75 DU

Love this action shot.  Look at Angela's explosion!

WOD 6-10-16

EMOM x 6- 5 HSPU
-----------------------------
8 min AMRAP-
12 KBS
12 goblet sq.

WOD 6-9-16

10 x 100 m sprint
*1 min rest btw each
----------------------------
straight into- 800 m run for time
(after 1:00 rest)

WOD 6-8-16

40 strict pull-ups
------------------------
5 rds-
10 burpees
10 ring rows

WOD 6-7-16

200 m Run
21 P. Jerk (155/105)
21 Box jump (30/24)
400 m Run
15 P.Jerk
15 Box jump
800 m Run
9 P.Jerk
9 Box jump

WOD 6-6-16

B.Sq 4 x 2- Pause Rep 1
---------------------------------
3 rds-
35 WB
15 DL

WOD 6-3-16

Partner WOD:
20 min AMRAP-
P1- 400 m run
P2- 10 Rus. KBS
       10 sit-ups
       1 rope climb

Memorial Day 2016 - "Murph"

WOD 6-2-16

1 PCL every :30 x 15 min
-----------------------------------
A.) 3 x 5 clean grip DL
B.) 3 x 10 KB row

Congrats to our May Member of the Month,
Becky Canida!  Always giving her best!!