081231

Wednesday

WOD:

Row, 5 K

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081230

Tuesday


WOD:

3 Rounds for time of:

Modified rope ascend, 10 climbs
Thruster 95#, 10

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081229

Monday

WOD:

5-5-5-5-5

Dead lift

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081227

Saturday

"Weekend Warrior"

WOD:

trainer's choice

081226

Friday

WOD:

Burpee box jump, 30
pull-up, 5
Burpee box jump, 20
Pull-up, 10
Burpee box jump, 10
Pull-up, 20
Burpee Box jump, 5
Pull-up, 30

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081225

Christmas

Santa gettin' it done...courtesy of CrossFit USA

WOD

2 rounds of:

Hang power clean, 25 reps

Burpee, 25 reps

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081224

Wednesday

WOD:

AMRAP 15 min.
KB clean & press, 5 per side
KB swing w/ OHS, 10
Sit-ups, 15

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081223

Tuesday

WOD:

3-3-3-3-3-3

Clean & Jerk

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081222

Monday


WOD:

"Cindy" doubled

AMRAP 20 min.

10 pull-ups
20 push-ups
30 squats

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081220

Saturday

"Weekend Warriors"

WOD: trainers' choice

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081219

Friday

WOD

21-15-9

Deadlift 225#
Burpee


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081218

Thursday

WOD:

5 rounds (no time limit), increase weight after each round
weighted MU or pull-up, 3 rep
shoulder press, 3 rep


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081217

Wednesday

WOD:

Over Head Squat, 3-3-3-3-3-3-3

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081216

Tuesday

WOD:

4 rounds for time:

Row, 500 m
Clean & Jerk, 10 rep

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081215

Monday

WOD:

AMRAP 20 min.

pull ups, 10 rep
kb swing, 20 rep
sit ups, 30 rep


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081212

Friday

Skill: max height box jump

WOD:

"chipper"

For time:
Windshield wipers ( 135#barbell), 50
Squats, 50
K(nees) T(o) E(lbows), 50
Walking Lunges, 50
Burpees, 50
Box Jump, 50

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Don's big jump...well, the one before the big jump

081211

Thursday

WOD: (main site)

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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081210

Wednesday

WOD:

As Few Rounds As Possible in 10 min.

Thruster 95#, max rep.
Pull-up, max rep.

Max rep. thruster session ends when the barbell touches the floor
max rep. pull up session ends when hands leave bar or foot touches the box.

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081209

Tuesday

WOD:

5 rounds for time:
SDLHP 95#, 10 reps
Pull-ups, 10 reps


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081208

Monday

WOD:

3-3-3-3-3

(squat) Clean & Jerk

must pass through full front squat

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081206

Saturday

WOD:

"Trainer's Choice"

081205

Friday

WOD: (from the main site)

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

1 muscle-up = 4 bar pull-ups & 4 bar dips
or
1 muscle-up = 3 ring pull-ups & 3 ring dips (I think this is more fair for a substitution)

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081204

Thursday

WOD:

Front Squat, 3-3-3-3-3
Back Squat, 3-3-3-3-3
Overhead Squat, 3-3-3-3-3

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081203

Wednesday

WOD:

AMRAP 20 of:

400 M row

max rep pull-ups

(pull-up session ends when you let go of the bar)

Objective is a high number of pull ups

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"Holiday Special"
The shirt & hoodies will be ordered this week and will hopefully be ready before Christmas.

Please let me know ASAP if you are interested in a shirt and or hoodie also (qty. & size).

Shirt/Hoodie colors will be black, navy, or gray with red ink

Short sleeve shirts: $15.00

Long sleeve shirts: $ 18.00

Hoodie: $ 25.00

081202

Tuesday

AMRAP 20 min. of:

400M row
20 kb swings
20 supermans
20 sit-ups


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081201

Monday

Skill: Front Squat

WOD:
"Linda"
for time,
10,9,8,7,6,5,4,3,2,1 reps of:

Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

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