Thursday, February 28, 2013

2/28/13

12 min for  3 X 10 Split Stance Strict Press

Wod:

Annie:

50-40-30-20-10

Double Unders
Sit Ups













Tuesday, February 26, 2013

2/25/13

WOD:

Fight Gone Bad

Wall Balls  20/14
SDLHP  75/55
Box Jumps  20
Push Press 75/55
Row ( cals )


Sorry about only a few pictures Andy deserves all the credit great multi-tasker.  Great job everyone on a hard workout!  There are also some pictures of our CDA Tri Team.







Saturday, February 23, 2013

2/22/13

12 min for Weighted Pull-Ups  7,6,5,4,3,2,1

Wod:
15 Min Amrap:
100 Dbl Under Buy In
10 Burpee Box Overs
15 Ring Push Ups
30 Squats

Great job everyone I know Donna doesn't like complements but look at her depth on the ring push-ups....Awesome!












Thursday, February 21, 2013

2/20/13

WOD:

12 Min for 3x10 Close grip Bench Press   65% of Bench Max

Then For Time:

30-20-10

Deadlift 135/95
Toes 2 Bar








2/19/13

WOD:

4 x 500 Meter Row    2:1 Rest

20 Burpee penalty for 10 sec variance in 4 attempts

WOD taken from Outlaw Crossfit

A nice active recovery day after Mondays Hero Wod.  Getting closer to being able to run outside hope everyone is as excited as I am.



Monday, February 18, 2013

2/18/13

Hero Wod:

Hammer

5 Rounds:
5 Power Cleans 135/95
10 Front Squats 135/95
5 Push Jerk 135/95
20 Pull Ups
90 sec rest after each round








Friday, February 15, 2013

2-15-13

 WOD:
50 double unders
40  sit ups
30 box jumps
20 snatches (10 ea arm)





Wednesday, February 13, 2013

2-13-13

WOD:
12 Min 3X10 b. squat 60%

10-8-6-4-2
OH squat
 lateral burpees