Jun 28, 2012

6-29-12 WOD

5 rounds
10 thrusters
100m sprint
end with 30 pull ups

Challenge:
OHS BW for max reps
m- BW
w-1/2 BW

Jun 27, 2012

6-28-12 WOD

10-9-8-7-6-5-4-3-2-1
Push ups
100m row between rounds

Challenge:
400m sprint
100 Du's

July CrossFit Special

Know anyone wanting to give CrossFit a try? We were thinking about doing another on ramp soon. For Now, bring in someone you know and if they sign up, you each get 1/2 off your next months membership dues. July ONLY! Lets see how many peeps you can get in here. 3-2-1 GO!

Jun 26, 2012

6-27-12 WOD

Modified Miracle Mile
400M Run
25 Box Jumps
200m farmers carry 40/25 each hand
200m waiters carry (or Overhead for fun)
100m sprint
100m walking lunge
100m sprint
100m walking lunge
5 Burpees
400m Run w/ med ball 20/14

Challenge: 30 Hang Cleans for time

Jun 25, 2012

6-26-12 WOD

3 Rounds 
5 minutes of:
2 rounds
20 sit-ups
20 kb swings
Total burpees for remainder of the 5 minutes

Challenge:   2 minutes of Turkish get-ups


Jun 24, 2012

6-25-12 WOD

8 rounds
200 m run
30 sec break

Challenge:  2 minute row for distance

Jun 22, 2012

6-22-12 WOD

Ladder up to 12
Burpees
Pull-ups
Box Jump

Challenge: Handstand hold for time

Jun 20, 2012

6-21-12 WOD

1000 m row
5 russian swings
800 m row
10 russian swings
600 m row
15 russian swings
400 m row
20 russian swings

Challenge:  5X3 Power Snatch

Jun 19, 2012

6-20-12 WOD

20 minute AMRAP
5 rounds
200 m run
10 Cleans
10 Box Jumps
Remainder of time Double Unders for reps

Challenge: Farmers carry in grass (down and back) for time

Jun 8, 2012

6-8-12 WOD

3-3-3-3-3 Front Squat

Challenge:  800 m run for time

Jun 7, 2012

6-7-12 WOD

13 minute AMRAP Ladder
1-1-1-2-2-2-3-3-3, etc
T2B
Decline Push-up
DU

Challenge: Static hold on rings for time

Jun 6, 2012

6-6-12 WOD

3 rounds
15 Squat clean (95/75)
15 Pull-ups
Run 800 meters

Challenge: Back Squat Snatch 5X5 with 5 sec hold at bottom

Jun 5, 2012

6-5-12 WOD

6-5-12 WOD
5 box jumps
30 push presses (75/55)
10 box jumps
25 push presses
15 box jumps
20 push presses
20 box jumps
15 push presses
25 box jumps
10 push presses
30 box jumps
5 push presses

Challenge: Tabata Medicine ball slams

Jun 4, 2012

6-4-12 WOD

5 rounds
400 m run
200 m row

Follow the above/completed 5 rounds with 50 DU's

Challenge:  30 calorie row for distance