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.

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






Wednesday, April 25, 2012

Wed 4-25 WOD

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

WOD:
"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.

WOD:
clean 3X3
Dead 3X5
Push Press 3X5


Tabata:
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
WOD:
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.
WOD:
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!!!!

WOD:

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?

WOD:
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!!
WOD:
"Helen"
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!

WOD:
Tabata
row
double unders
burpees
row





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 SDHP
20 push jerks
20 OH squats
20 F. squats
every min on the min 4 burpees