8-1-11 WOD

3 Rounds
1 min on 1 min rest of:
Hang power snatch
Overhead squat
Push press

Challenge: 5x5 front squat 

7-29-11 WOD

RUN 2 440s

Challenge:  back wards 100m sprint, then 100m sprint!

7-28-11 WOD

21-15-9
Deadlift 3/4 BW
Box Jumps

Challenge: SuperMan Hold for Time

7-27-11 WOD

500m row
20 med ball cleans
20 air squats
20 burpees
20 sit ups
20 Du's
for time

Challenge: team relay, teams of two must complete 4 sprints down and back across field. for time.

7-26-11 WOD

10 rounds
4 turkish get ups
250m run

Challenge: Clean & jerk 5,5,4,3,2,1

Good work Vanessa on going Rx on Cindy yesterday! she a total balla!

7-25-11 WOD

Cindy 
20 min AMRAP 
5 pull ups
10 push ups 
15 air squats

Challenge: 2 min accumulative L-sit for total time.

7-22-11 WOD

Shake the walls
10 rounds
10 sec handstand hold
10 air squats

Challenge: Tabata DU's

7-21-11 WOD

20-18-16-14-12-10-8-6-4-2
PUSH UPS & BOX JUMPS

Practice: Walking on Hands for Distance

7-20-11 WOD

OUTSIDE
4 Rounds
Run 1 lap
lunge across field
20 SDHP

Challenge: 2 min burpees

7-19-11 WOD

Fran
21-15-9
Thruster
Pull ups

Challenge: Max ring dips

7-18-11 WOD

5 rounds
250m run
20 DU's
5 burpees

Challenge: 1000m row

7-15-11 WOD

15 min AMRAP
30 sec. flutter kicks
20 Mt. Climbers
...20 Sit ups

Challenge: Long jumps

7-14-11 WOD

3 rounds
400m run
21 wall balls

Challenge: BW deadlift for reps

FIGHT GONE BAD 6

FIGHT GONE BAD 6. September 17th 2011. Everyone in the Gorge is invited to join our CrossFit Mt. Adams team to work out and raise money for a good cause. This Global Charity event. Register here. It's free. More details to come. Shirts and Hoodies to be awarded to highest fund raising individuals and teams within competing regions. More Details to Come Soon..

7-13-11 WOD

1000m row,
100 line jumps,
50 weighted lunges

Challenge: 2 min push ups

M-WOD: work on hips and gluts 

7-12-11 WOD

7 rounds
10 toes 2 bar
8 burpees
6 HSPU's

Challenge: Max DU's unbroken

M-WOD: foam roll, lacrosse ball gluts

7-11-11 WOD

Incredible hulk
20 min AMRAP 
5 dead lifts
5 hang power cleans
5 front squats 
5 push press
5 back squat
Mens Rx 115lbs. Women's 70lbs.

Challenge: bench press 5X5

M-WOD: foam roll. PNF hammies!

7-8-11 WOD

100 pull ups for time

Challenge: Max pistols. Right leg, then left

M-WOD: lacrosse ball lats and shoulders

7-7-11 WOD

10 rounds
10 DU's
10 push ups
10 Box jumps
for time

Challenge: Row for WATTS. you get three pulls to get the watts as high as you can.

M-WOD: PNF shoulders with band.

SUMMER HYDRATION

 

Here is a good place to start if you wonder if you are drinking enough water. Yeah, Yeah Yeah, I know you drink water all day and eat like a glorious caveman/women, it's all good. But is it? A few things everyone should know about hydration. Pass it along.. Glass of Water and a pinch of Sea Salt.

7-6-11 WOD

For Time
40 burpees
30 OHS
10 Muscle ups
10 HSPU's

Challenge: Back squat 5x 5

M-WOD Foam roll. lacrosse ball, hip and glut   

7-5-11 WOD

15 minute AMRAP
15 Wall Balls
15 back extensions on GHD
15 Knee raises (hanging from bar)

Challenge: Side Plank both sides
Practice: Back Extension

7-3-11

Happy 4th of July weekend . . . remember that we will be CLOSED on Monday, July 4th!!! Get out there and enjoy the outdoors . . .

7-1-11 WOD

75 Thrusters
For Time