Wednesday, February 29, 2012

Wed 2-29 WOD

Working back into the cycle today and I thought I'd give you all a break so I changed wed and Fri programming you'll understand why later this week?!?!
And a big welcome to Matt and Mason glad to have ya here looking forward to seeing some impressive scores soon!

WOD
3 rd:
10 dips
20 deads (heavy)
30 GHD sit ups
40 double unders



















Tuesday, February 28, 2012

Tues 2-28 WOD



Hello to the CrossFit Open. I thought it might be nice to join in the fun, besides it's only 7 minutes right.


WOD:

AMRAP in 7 min of burpees





Monday, February 27, 2012

Mon 2-27 WOD

Working another girl today and we're all a little tired. HMMM...

WOD:
"Cindy"
AMRAP in 20 min:
5 pull ups
10 push ups
15 squats






























Friday, February 24, 2012

Fri 2-24 WOD

Last workout of the back off week and we got a good kettlebell ciruit. Be ready for our next cycle Monday.

WOD:
AMRAP in 10 min.
with a kettlebell turkish get up, 1 arm swing, 1 arm thruster counts as 1











Wednesday, February 22, 2012

Wed 2-22 WOD

Another back off day focusing on lifting form. Snatch balance is looking much better!

WOD:
snatch balance
4X4 med to light

Bench
4X4 med to light











Tuesday, February 21, 2012

Tues 2-21 WOD



Working into the back off week with a row YAY!



WOD:

death by 20 meters

1st minute row 20 meters

2nd minute row 40 meters

3rd minute row 60 meters...

and so on until you can't get the meter measurement for the minute



Mon 2-20 WOD

Starting out back off week, although this one may not have felt much like it, with Dan's favorite "annie".

WOD:
"annie"
50-40-30-20-10
double unders
sit ups





Friday, February 17, 2012

A week in pictures

SOrry about the late posts thats what I get for taking my computer home. OK so going backward for the week (and yes next week is back off)
FRIDAY 2-17 WOD
3 rds
40 wall balls
30 box jumps
20 swings
10 OH lunges


WENDSDAY 2-15 WOD


A visit from a special girl









































TUESDAY 2-14 WOD

HAPPY VALENTINES DAY (or single awareness day however you see it)

WOD:

3 rounds:

10 push jerk

5 back extensions

5 ab wheels

10 Front squats
































































MONDAY 2-13 WOD

Another girl

"Jackie"

1000 M row, 50-45# Thrusters, 30 pull ups










































Monday, February 13, 2012

Mon 2-13 WOD

Well hello again Jackie, check out the leaderboard next time your in some names and times have changed.
WOD:
"Jackie"
1000 M row
50-45# thrusters
30 pull ups

































Friday, February 10, 2012

Fri 2-10 WOD

working a little bit of everything.

WOD:
20 min AMRAP
5 manmakers
300 M run
5 burpee pull ups to skin the cat























































Tuesday, February 7, 2012

Tues 2-7 WOD

2-4-6-8 who do we appreciate, RUNNING YAY!!!!
Working some running today and enjoying that sunshine mmmmmm.
WOD:
200 M run
10 ring dips
20 L sit toes to bar
400 M run
30 push ups
40 squats
600 M run
30 push ups
20 L sit toes to bar
800 M run
10 ring dips



















Monday, February 6, 2012

Mon 2-6 WOD

Hey look the bench, almost forgot what that thing was used for. I know it's been awhile, expect more lifting in the next few cycles though.

WOD:
bench 5/4/3/3

7 rounds:
7 back squats
7 chest to bar pull ups