Wednesday, November 30, 2011

Wed 11-30 WOD

WOD:
20 min AMRAP:
50 double unders
10 burpees
5 push jerk






























Tuesday, November 29, 2011

Tues 11-29 WOD





Back into our regular cycle with a bit of a muscle burner on the shoulders and tri's.

WOD:
100 m Row
3 rds:
30 box jumps
20 push ups
10 ring dips























































Monday, November 28, 2011

Mon 11-28 WOD

We had a long awaited visit from Fran today and made some nice advances on times!! Ryan cut 18 sec, Dan made the leaderboard with about a minute shaved and kim cut 50 sec.
WOD:
"Fran"
21-15-9
Thrusters 95#/65#
pull ups



























































Friday, November 25, 2011

Fri 11-25 WOD

Last day of back off and getting some die hard CrossFitters the day after THanksgiving.

WOD:
10 rds each arm
5 1 arm swings
4 1 arm cleans
3 1 arm push press
2 around the worlds

Gabe: 4:54
Josh: 4:15
Bridget: 4:15
Larry: 6:19
Dan: 6:15





Weds 11-23 WOD

Working through back off week with some core work we havent done in awhile.

WOD:
3 attempts of plank for time

10 Min AMRAP of turkish get ups





























Tuesday, November 22, 2011

TUES 11-22 WOD

Working some row times today and seeing some good numbers but nothing board changing (but close).

WOD:
3 attempts at a 500 M row time

Monday, November 21, 2011

MON 11-21 WOD

1st day of back off working some gymnastics moves you pick.
Pick your 3 worse gymnastics moves and fit them into this WOD based on worse move 1st, 2nd to the worst 2nd and so on.
WOD:
5 min AMRAP 2 rounds
2 of the hardest exercises
3 of the not as hard exercises
4 of the least hardest
rest 3 minutes






Friday, November 18, 2011

FRI 11-18 WOD

Nothing to crazy today getting ready for our back off week.
WOD:
20 Min AMRAP
3 HSPU
10 burpees
10 calories on the row





Wednesday, November 16, 2011

Wed 11-16 WOD

Working a little bit of everything today and I know a lot of you are wondering, "isn't this back off week"? Technically yes it is our 4th week of a cycle but we're extending it for this cycle.

WOD:
4 rds
10 wall ball GHD sit ups
50 double unders
10 X 10 wood choppers
500 M row









































Tuesday, November 15, 2011

Tues 11-15 WOD



Had a good lifting WOD today working that dynamic pull and the overheads are looking nice!
WOD:
20 M farmer carry 105#
10 reps of: power clean, thruster, OH squat 95#/65#










Monday, November 14, 2011

Mon 11-14 WOD

Working another Tabata today with complete muscle failure (holy cow!!) I think I'm going to need help down the stairs tomorrow morning.

WOD:
tabata
dips
jumping squats
pull up, toes to bar (=1 rep)
hip extensions




























































Sat 11-12 WOD



In honor of Veterans day we did a hero this beautiful saturday morning, and it kicked some serious butt!!!

HANSEN:
5 rounds
30 swings
30 burpees
30 ghd sit ups