Friday, December 28, 2012

12/28/12

12 Min For:

Bench Press: Warm up, 75 % x 5, 85 % x 3, 95% x 1

Then For Time:

4 Rounds
10 Goblet Squats
10 Burpee Box Jumps
30 Dbl Unders














Thursday, December 27, 2012

12/27/12

WOD

12 min AMRAP

Row 400
10 Deadlifts  (50 %)
30 Lateral Bar Hops






12/26/12

12 Min for:

Back Squat: Warmup, 75% x 5, 85% x 3, 95% x 1

Then 4 Rnds For Time:

10 Ground To Overhead  115/75
12 Pull Ups
20 Box Jumps















Wednesday, December 26, 2012

12-24-12

Congrats to all who made it out for a Christmas Eve WOD, including James, first time at CrossFit! This was a wonderful version of "The 12 Days of Christmas" workout:

1 x Christmas Power Snatch (95#/65#),
2 x Ring Dips,
3 x Burpees,
4 x Pull Ups,
5 x T2B,
6 x Push Ups,
7 x Air Squats,
8 x Jumping Lunges,
9 x Box Jumps (19"),
10 x 10' Wall Balls (20#/14#),
11 x KB Swings (53#/35#),
12 x Thrusters (95#/65#)

WOD is done just like the song . . . Rd 1 = 1 x Christmas Pwr Snatch, Rd 2 = 2 x Ring Dips, 1 x Pwr Snatch . . . etc, until all 12 Rds are done










Wednesday, December 19, 2012

12-19-12

Deadlift  80% x 3, 85% x 3, 90% x 3

10 Minute AMRAP:

  10 ea one arm KB Swings (eye level swing),
  2 ea arm Turkish Get ups (can't set KB down between exercises),
  15 x Pull ups











Tuesday, December 18, 2012

12/18/12

WOD:

For Time
 100 double unders or 300 Singles
Then
3 rounds
10 SDHP
10 V-ups
15 burpees
-----------------------------------------------------------------------------------------------

Big congrats to Sarah for taking on "KAREN" for first time and getting on the board with a time of 12:17





Monday, December 17, 2012

12-17-12

We love Karen yes we do, we love Karen how 'bout you!!!! So for those of you who don't know we are filling up the leader board and for future reference, those of you who want to attempt to get your names up there you need to inform a coach so they can observe you fully to count your reps so all you have to do is focus on your hot burning lungs and muscles :) . 


WOD:
Karen

150 wall balls for time 20#/14#