:SKILL:
200 meter row with straight legs and no foot straps

:WOD:
6 rounds
20 sit ups
20 super man
20 double unders

Friday 12/28/12

:SWOD:
deadlift 3x5
(40,50,60%)

:WOD:
3 rounds
1 minute each station
-Hang power cleans(65-135)
-KB Sumo Deadlift high pull
-Wall Ball shots
-C2B Pull ups
-Rest


Haha

Thursday 12/27/12

:SWOD:
Back Squat 3x5
(40,50,60%)

:WOD:
5 rounds
400 meter run
20 plate ground to overhead (25/45)

Wednesday 12/26/12

SWOD:
shldr press 3x5
(40.50,60%)

:WOD:
150 burpees

Friday 12/21/12

Complete as many rounds in 20 minutes as you can of:
15 single arm db/kb press (alternating arms every 5 reps)
15 Burpees
15 Box Jump(over the box)
15 ft Rope climb, 1 ascent

BTW FOF is coming fast, get signed up.

Thursday 12/20/12

:SWOD:
Back Squat 5-3-1
(75,85,95%)

:WOD:
Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlifts 95/155
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps

Wednesday 12/19/12

:SWOD:
shldr press
5-3-1 (75,85,95%)

:WOD:
"Tabata this"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Tuesday 12/18/12

:SWOD:
Deadlift 5-3-1
(75,85,95%)

:WOD:
7 min amrap
50 double unders
15 HSPU

Monday 12/17/12

:WOD:
“CIndy”
20 minute AMRAP
5 pullups
10 push ups
15 squats

Thanks to all who came out to the Christmas gathering. Thank you Travis for having us at your super sweet river cabin.

Friday 12/14/12

:SKILL:
100 double unders

:WOD:
10-20-30
Handstand Pushups
Toes To Bar
Goodmornings(PVC-45lb)

Thursday 12/13/12

:SWOD:
Shoulder Press 3x3
(70,80,90%)

:WOD:
50 Burpees
50 Thrusters (65/95)

Wednesday 12/12/12

:SWOD:
deadlift 3x3
(70,80,90%)
:WOD:
7 min AMRAP
14 box jumps
1 rope climb
rest 5 minutes
7 min AMRAP 200m run
5 Medball cleans

:SWOD:
Back Squat 3x3
(70,80,90%)

:WOD:
“Air Force”
20 Thruster
20 SDHP
20 Push Jerk
20 Overhead Squats
20 Front Squats
(65-95)

Monday 12/10/12

“buy in”
3 rounds of
10 box jumps accumulate
1 minute bar hang(from pullup bar)
:WOD:
2 rounds of
10 pistols
10 superman
2 rounds of
15 burpees
15 situps
2 rounds of
20 double unders
20 grasshoppers

Friday 12/7/12

NO OPEN GYM TOMORROW (saturday) WE WILL BE AT THE 5k Crossfit challenge. Come join us.

:SKILL:
High Hang snatch 3-3-3-3-3
:WOD:
*CrossFit 5k participants
3 rounds
400m run(@75%)
5 DB push Press
rest 1 minute

*Non 5k participants*
6 minute AMRAP
10 chest to bar pull-ups
15 box jump over (must land on top of box before going to other side)

-1 minute rest-

4 minute AMRAP
5 kb chest to overhead rt arm(35/53)
5 kb chest to overhead lt arm
20 double unders
10 kb swings

Thursday 12/6/12

:SWOD:
Deadlift 3x5
(65,75,85%)

:WOD:
21-15-9
Deadlifts
Pull-Ups

Wednesday 12/5

:SWOD:
back squat 3x5 (65,75,85%)
:WOD:
7 minute To
Row 1000 m
Then
Max Thrusters (95/135)

:SWOD:
Shoulder Press 3x5
(65,75,85%)

:WOD:
400m run
30 front squats
400m run
30 Dips
400m run
30 push-ups
400m run
30 burpees

Monday 12-3-12

:WOD:
Push Jerk 1RM
Squat Clean 1RM
Squat Snatch 1RM

Friday 11/30/12

:SKILL:
Muscle ups practice/ progression

:WOD:
“Nate”
20 min amrap
2 Muscle-ups
4 Handstand Push- ups
8 Kettlebell swings

:SKILL:
accumulate 2 minutes of ring L-sits

:WOD:
7 minute AMRAP
1000m row
max hand release push ups

Wednesday 11/28/12

:SWOD:
Squat snatch
3x5 (40.50,60%)

:WOD:
“Grace”
30 clean and jerks (65-135)

:SWOD:
Squat Clean 3x5
(40.50,60%)

:WOD:
Run 1600 meters
50 sit-ups
50 superman
Run 800 meters
25 sit-ups
25 superman Run
400 meters
15 sit-ups
15 superman

:SWOD:

Push Jerk

3x5(40,50,60%)

:WOD:

5 rounds of 

21 KB swings 

21 Knees to Elbows

21 Double Unders

Friday11/23/12

:WOD:
"Team Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Wednesday 11/21/12

:Skill:
50 hollow rocks

:WOD:
"Diane"
21-15- 9 reps of:
Deadlift 225
Handstand push- ups

Tuesday 11/20/12

:SWOD:
Squat Clean 5-3-1
(75,85,95%)

:WOD:
Row 2K
50 Wall-ball shots

Monday 11/18/12

:SWOD:
Push Jerk
5-3-1
(75,85,95%)

:wod:
2010 NC/SC sectional wod 2

5 Rounds For Time:
275/155lb Deadlift, 6 reps.
12 Jumps 20" Box - Men over the box, Women on the box
1 Rope ascent - 20/15

Friday 11/16/12

:SWOD:
Squat snatch 5-3-1 (75,85,95%)
:WOD:
5 rounds for time of:
5 muscle-ups(3 pull ups+3 dips =1 mu)
10 overhead squats(35-95)

:Skill:
10 minutes of
Handstand walks/progression

:WOD:
Run 800 meters
21 Hang Power Clean 65-135
Run 400 meters
15 Hang Power Clean,
Run 200 meters
9 Hang Power Clean

Buy In”
3 rounds
5 skin the cats
10 pistols

:WOD:(compare to 8/17/12)
You have 10 minutes to
Row 1000 meters
-then-
max double unders
*score is max double unders*

:SWOD:
Push Jerk 3x3
(70,80,90%)

:WOD:(compare to 6/15/12)
On the minute
Complete
5 burpees then
max rep thrusters(45-95)
repeat until you reach 100 thrusters
*25 minute cut off*

:SWOD:
Squat snatch 3x3
(70,80,90%)

:wod:
5 rounds for time of:
1 Squat snatch 65
10 OH squats
1 Squat snatch 65
10 OH squats 65
400 meter run

SWOD:
Squat Clean 3x3
(70,80,90%)
:WOD:
5 rounds
400 meter run
2 rope climbs

:Skill:
5x1
Snatch pulls @100% of 1RM

:WODS:
3 rounds
10 clean and jerks @65% of 1RM
10 burpee box jumps

:Skill:(10minutes)
10 rope climbs
/ Rope climbing technique (s&Jhooks)

:WOD:(total wod time is 30 mins)
10 minutes to complete
800 meter run
Max air squats
10 minutes to complete
800 m run
Max burpees
10 minutes to complete
800 m run
Max double unders
*score is total reps of squats,burpees,and du's)

:SWOD:
Squat snatch 3x5
(65,75,85%)

:WOD:
3 rounds
35 pistols
20 handstand shoulder touches

SWOD:
Squat Clean 3x5 (65,75,85%)

:Wod:
10 minutes to establish a 1RM for
Squat Snatch
then
1 round of
15 squat clean thrusters(65-135)
30 pullups
60 jumping alternating lunges (aka-”nasties”)

:SWOD:
Push Jerk
3x5
(65%,75%,85)

:WOD:
"Kelly"
5 rounds
Run 400 meters
30 box jumps
30 wall ball shots

:Skill:
“Baseline”
500 m row
40 squats
30 situps
20 push ups
10 pull up

:WOD:
Front Squat
1-1-1-1-1-1-1
Power Clean
1-1-1-1-1-1-1
Push Press
1-1-1-1-1-1-1

"Buy in"
1000 meter row for time

:WOD:
As many rounds as possible in 12 minutes of:
5 wall walks
10 Pull Ups
10 Push Ups

:Skill:
10 minutes of
Hand stand walks.

:WOD:
Max reps of
3 minutes of kb swings (35/53)
3 minutes rest
3 minutes back squats @ 80% of 1RM.
3 minutes rest
3 minutes toes to bar

:Skill:
500meter row
Then
2 rounds of
5 power cleans (15-45)
10 air squats
15 double unders

:WOD:
in teams of 2 complete the following for time
100 Power Cleans (45-95)
200 air squats
300 double unders 1 mile run
*1 team member working at a time, both members run the mile)

:Skill:
10 hill sprints

:WOD:
5 rounds of
3 box jump overs (3 boxes lined up, jump over all three then move to wall balls)
15 wall ball shots

:SWOD:
Front Squat 3x5
(40.50,60%)

:WOD:
“12.5”
7 minute AMRAP of
3 Thrusters
3 Chest to bar Pull-ups
6 Thruster
6 Chest to bar Pull-ups
9 Thruster
9 Chest to bar Pull-ups
12 Thruster
12 Chest to bar Pull-ups
15 Thruster
15 Chest to bar Pull-ups
If you complete the round of 15, go on to 18 If you complete 18, go on to 21 etc.

:SWOD:
Power Clean
5-5-5
(40,50,60%)

:WOD:
5 rounds
Run 400m
20KB Swings

:WOD:
1.
3 RFT:
15 Hang Power Clean (65-135)
15 Burpees

Rest 5 minutes

2. 5 RFT
35 Double unders
200 meter Run

:Skill:
Max unbroken thrusters(65/95)

:WOD:
2 minute row for calories
then immediately
10 minutes to establish a max snatch (power or squat)
*entire wod takes12 minutes*

:SWOD:
Push Press 5-3-1
(75,85,95%)

:WOD:
5 Rounds
15 Deadlifts 225, 155
15 C2B Pull ups

SWOD:
power clean 5-3-1 (75,85,95%)

:WOD:
4 rounds
2 min amrap Rope Climbs
2 min rest
*compare to 6/11/12*