Friday, April 27, 2012

Fri 4-27 WOD

OK so last day of our working cycle getting ready for back off and some gymnastics skills.

80 swings
60 OH weighted step ups
40 WB sit ups GHD
20 power snatches

Wednesday, April 25, 2012

Wed 4-25 WOD

So it's been awhile and I thought since the NIC Class has so much fun with this one we should all enjoy it!

"Fight gone bad"
3 rounds
row, wall balls, SDHP, box jumps and push press   WAHOO

Tuesday, April 24, 2012

Tues 4-24 WOD

Working a tabata and some lifting today and leaving with some tender shoulders.

clean 3X3
Dead 3X5
Push Press 3X5

ring push ups
commando pull ups
russian jumping lunges

Monday, April 23, 2012

Mon 4-23 WOD

Enjoying the wonderful sun today and getting out for a great TOSH
3 rounds:
200 M run rest the time it took you
400 M run rest the time it took you
600 M run rest the time it took you

Friday, April 20, 2012

Fri 4-20 WOD

Working some new stuff today (thanks again Carl from Gymnastics WOD homepage amazing resource!!!!) Those shoulders should be nice and toasted by the end of this one.
3 rds:
20 double unders
10 inverted iron crosses
30 DU
10 deadlifts
40 double unders
5X5 rows to side plank
50 DU

Wednesday, April 18, 2012

wed 4-18 WOD

OK got the pics up this morning finally!!!!


back squat 3-3-3-3

2 rounds

10 parrellel ring rows

20 push ups

30 squats

40 box jumps

50 burpees

Tuesday, April 17, 2012

Tues 4-17 WOD

WOW that one got my shoulder! Anyone else?

AMRAP in 15 min:
3 ring dips
5 press
10 OH squats
15 GHD sit ups

Monday, April 16, 2012

Mon 4-16 WOD

Hello Helen! We got a nice visit from one of the girls today and some hardcore CrossFitters who ran in the rain!!
3 rds
400 M run
21 swings
12 pull ups

Friday, April 13, 2012

Fri 4-13 WOD

Love that rower thought we'd do it twice!

double unders

Wednesday, April 11, 2012

Wed 4-11 WOD

Got this WOD from 2010 regionals and we still love it!!!
WOD: 95#/65#
20 thrusters
20 push jerks
20 OH squats
20 F. squats
every min on the min 4 burpees