Thursday, May 31, 2012

Wed 5-30 WOD

Working some gymnastics into our back off week and focusing on handstsnd walks WOD 10 lunge to handstand 1 ft from wall 10 hollow rocks 10 alternating hand walks on box 10 lunge to handstand 2 ft from wall 10 lunge to handstand 3 ft plus from wall walk into wall

Tuesday, May 29, 2012

WODs for the last few days

We have a computer down. Sorry I haven't been posting my computer is on the fritz and I am using whatever I can get my hands on. I'll try to post pics as soon as I can. But at least I have the WODS
Fri 5-25
"The Bear"
5 rounds of 7 sets each
1 set is:
power clean, F squat, push press, B squat, push press
don't let go of the bar until you have finished your 7 sets

Mon 5-28
150 swings for time

Tues 5-29
power snatch 5X3
OH squat 3X3
AMRAP in 10 min for GHD sit ups

Wednesday, May 23, 2012

Wed 5-23 WOD

working a little of everything in the WOD and its just great!!
WOD:
90 swings
250 double unders
30 deadslifts 
30 burpee pull ups
Finish the reps as fast as possible doing the exercises in the order they're posted but any rep sequence you want.











Tuesday, May 22, 2012

Tues 5-22 WOD

Anybody else miss Thrusters? I know I didn't! But they weren't that bad today right
WOD:
21 Thrusters 95#/65#
200 M bucket carry 50's#/35's#
600 M run
15 Thrusters
200 M carry
600 M run
9 Thrusters
200 M carry
600 M run













Mon 5-21 WOD

Welcome to Adam, who's just joining us from Lewiston, round about Wyoming (you'll have to have him explain), and joining in on our last week before back off.
WOD:
a round is:
200 M run
10 b0x jumps 
1 rope climb
you have 2:30 to finish a round, do AMRAP until you can't keep up with the clock or you've finished 15 rounds



Fri 5-18 WOD

Hello and welcome to Marci and Angie, joining us this week and getting the feel for CrossFit and making some good push on the way. Missed the post on this one Friday, sorry but I did get a good one posted on the nutrition blog check it out.
  
WOD:
3 rds:
30 wall balls
20 dumbbell planche through
10 weighted reverse hypers





Wednesday, May 16, 2012

Wed 5-16 WOD

Anybody ready for the back off week yet, well don't get too excited its not for another week! But we've got some great things coming up in the mean time and if this didn't make your legs burn enough we've got some more coming up Monday.

WOD:
50 GHD sit ups
20 ring dips
30 inverted burpees
20 hip extensions







Tuesday, May 15, 2012

Tues 5-15 WOD


Having some computer/camera issues today sorry the pics arent better! But the WOD was a butt kicker.

WOD:
3 rounds:
400 M run
20 clean and jerks 135#./95#
20 box jumps
20 parellel ring rows



Monday, May 14, 2012

Mon 5-14 WOD

Ok that row sucked especially after those squats.
WOD:
4 rounds:
row 30 cals/18 cals
5 HSPU
10 T2B
15 jumping squats






Friday, May 11, 2012

Fri 5-11 WOD

Hello Elizabeth!   great work on our benchmark today and some 1st time RX's

WOD:
"Elizabeth"
21-15-9
squat cleans 135#/95#
ring dips












Wednesday, May 9, 2012

Wed 5-9 WOD

A little bit of everything today even some rest time, sort of.
WOD:
12 min. to find 1 RM for bench press

5 rounds:
300 M row
10 Swings
15 hand release push ups
1 min rest between rounds