: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