Saturday, October 29, 2011

Fri 10-29 WOD

Working some burpee hurdles today and didn't realize how long it's been since we've done them.

descending ladder
10 to 1
power clean and jerk 135#
burpee hurdles

Thursday, October 27, 2011

Week of 10-24 WODs

So heres a week in pictures. SOrry it took me so long to post the computer was at the Doctors.
A happy welcome to a few people this week, Jackie and Gina who are working through our coaches challenge and Lauren who stopped by for a visit from Flagstaff. Nice to have you all. And a big kudos to Katie who did the swings with the 35# for the 1st time!!! (Check out the pic below, what a stud!)
And just a side note for all of you, this week is Andy's programming so if you're still really feeling your butt cheeks you can give him a big thank you next time you see him.

500 m row 5 rounds: 5 rounds:
10 deads 225# 5 push press 135# 10 swings
500 M row 10 GHD sit ups 10 wall balls
20 squats 15 weighted pull ups 10 push ups
500 M row 10 double unders
30 walking lunges
500 m row
40 box jumps

Friday, October 21, 2011

Fri 10-21 WOD

Todays the last day of back off getting ready to ramp up for mondays WOD.

3 rds:
200 M run
10 push jerks
10 wall balls
5 dips
5 jumping squats

Wednesday, October 19, 2011

Wedns 10-19 WOD

Todays WOD in our back off week was just a quickie to work a little shoulder flexibility.

3 rounds: (finish one arms work 1st before moving on to the next arm)
5 1 arm swings
4 1 armed squats clean
3 1 armed thrusters
2 1 armed press

Tuesday, October 18, 2011

Tues 10-18 WOD

A big welcome to Jackie today, came in and enjoyed her 1st intro to CrossFit with a little taste of Cindy.

10 mins of "Cindy"
5 pull ups
10 push ups
15 squats

Monday, October 17, 2011

Mon 10-17 WOD

Working some rowing today for time, with some nice meters.

5 min time trial row
rest as needed
10 min time trial row

Friday, October 14, 2011

Fri 10-14 WOD

Todays WOD was full of all sorts of fun stuff. Good thing the weekends here.

3 rounds
200 M sprint
10 F Squats
20 plank row push ups
30 burpees

T Shirts

OK so here are the T-shirt designs. Sorry it took so long we're working with a new company and it's been a lot of back and forth to get them right. If you have the chance or need clothing needs check out bluebutton they help employee at risk youth in our area and their prices are great and they really work hard to please. Check them out. I asked them to provide me with pics of the clothes to give you guys and example when I get them I'll post them. Let me know what your order is in the "comments" section or write it and put it in the tuition box.

Check out for the styles and prices. If we order 20 or more items we don't have to pay set up fees.

Wednesday, October 12, 2011

Wedns 10-12

Working some movements we haven't hit in awhile and how do all those shoulders feel. Don't worry we'll make up for it in the lower extremities on Friday. (Gotta love those commandos!)

5 rounds
10X10 shoulder to shoulder
10 box jumps
50 double unders
10 X 10 commando pull ups
10 squats