WOD 8/31/11

6,000lb Push Press

100 Ring Rows

Broken down however -

25 minute time limit

WOD 8/30/11

10 DL

15 Pull Ups

20 Swings

2 laps

3RFT

W.O.D. 8/26/11

AMRAP in 20:

10 lateral  Swing L/R

10 Burpees

20 2 Hand Swing

10 Power Jacks

W.O.D. 8/25/11

” Bad Snake”

100 Rope Jumps

21 Knee to elbows

50 Push ups

15 LPull ups

100 Rope Jumps

15 Knee to elbows

35 Push ups

12 LPull ups

100 Rope Jumps

12 Knee to elbows

20 Push ups

9 LPull ups

W.O.D. 8/24/11

5 Rounds for time:

10 Clean and Push Press

Sprint to wall and back

W.O.D. 8/23/11

Hang Clean to 1RM of the day

back off to 80% for 10×3

Nice 205 Deadlift !

W.O.D. 8/22/11

For Time:

SDLHP/Box Jump 1-10

8PM classes are canceled, The room will be open to use for CrossFit members but no class will be run for the time being.

W.O.D. 8/19/11

“Fran”

Rest 5 minutes

“Bodyweight Fran”

This had to be the picture for today!

W.O.D. 8/18/11

Work up to three rep max Deadlift, use any Deadlift form, Conventional, Sumo or RDL

3 Rounds:

1 gym lap

20 Alt swings

A few great rope climb pics, I could have put them all up,  Great job today everyone!

W.O.D. 8/17/11

AMRAP in 20:

10 Burpees

20 Push-ups

30 Mt Climbers