Wednesday, June 19, 2013

Wod Blog 6/19/13


12 Min for Front Squat

1x5 65%
1x5 75%
1x5+ 85%

Then for Time:
50 Wall Balls  20/14
40 Walking Lunges w/ plate overhead 45/25
30 KB Swings 54/35
20 Hand Release Push ups
10 Burpee Pull ups

Nice job everyone on a short fun little chipper.  Everyone did a great job we had a few girls work on the 9 ft target.

Wod Blog 6/18/13

1a. Row 1000 Meters for Time

1b. 3 x Max Effort Chest 2 Bar Pullups

1c. 5,4,3,2,1 Deficit Deadlifts

We had a great day Sarah and Anna both improved their times for the 1000 meter row significantly along with Chris making it on the board for the row and smashing his 1 rep max deadlift in the deficits.

Monday, June 17, 2013

Wod Blog 6/17/13

Every 45 Sec for 6 Min

1 Hang Clean + 1 Clean


2 Rounds 
5 Min Amrap: ( 2:30 rest between)

10 Power Cleans
30 Double Unders

Great job everyone on the cleans, and cleans, and more cleans. 

Saturday, June 15, 2013

WOD Blog 06/15/13

Saturday WOD! Sunshine and hard work!
Great way to start the weekend!

Happy Fathers Day to all you Dads out there!

Friday, June 14, 2013

WOD Blog 06/14/13

Great WOD today! Everyone had a great time! Lindsey took advantage of her new kipping pull-up skills and pounded through the whole thing like a champ, and Kim even tossed in the ring pull-ups for a couple of rounds just to add to the challenge!

Kids Crossfit 06/13/13

Wooohoooo! Crossfit has rope-climbs!

Wednesday, June 12, 2013

Wod Blog 6/12/13

15 Min Amrap:

4 Tire Flip Jump Through
5 Ea Arm KB Snatch 54/35
Run 200 Meters

Nice job everyone it was great weather for an outdoor wod I hope everyone had as much fun as I did slamming tires around.