100430 WOD

Press
10,3,3,3

Rest 5 Minutes

"Bogota"
AMRAP (20min)
5 pullups
5 Dips
15 Situps

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100429 WOD

Deadlifts

10,3,3,3

Rest 5 Minutes

"Helen"

3 Rounds Of:
400m run
21 Swings (55)
12 Pullups

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100428 WOD

F. Squats

10,3,3,3

Rest 5 Minutes

"Elizabeth"

21-15-9

Cleans (135)

Ring Dips

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100427 WOD

Bench Press

10,5,5,5

Rest 5 Minutes

"Fight Gone Bad"

Three rounds of:
Thrusters, 20lbs Dumbells (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On a call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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100426 WOD

Snatch Drop

10,3,3,3

Rest 5 Minutes

"Shoulders on Fire"

10 Rounds Of:

10 Pullups

10 Ring Dips

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100423 WOD

Split Jerk

10,3,3,3

Rest 5 Minutes

"Gator Walk"

400m Lunge Steps

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100422 WOD

Pwr Cleans

10,3,3,3

Rest 5 Minutes

"Fran"

21-15-9

Thrusters (95)
Pullups


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3:30 Class Cancelled-Wednesday

We won't be having our 3:30 class today, but will have our 4:30 class on time as normal.

100421 WOD

Pistol Squats

10,5,5,5

Rest 5 Minutes

"Thunderbird"

7 Rounds Of:
10 SHDL (95lbs)
10 Ring Dips
 
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100420 WOD

Bench Press

10,3,3,3

Rest 5 Minutes

"Yay Burpees"

100 Burpees

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100419 WOD

Pwr Snatch

10,3,3,3

Rest 5 Minutes

"GTO"

10-8-6-4-2
Ground to Overhead (135)
Burpees

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100416 WOD

Push Jerk
10,3,3,3

Rest 5 Minutes

"Karen"
150 Wallballs

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100415 WOD

Clean

10,3,3,3

Rest 5 Minutes

"CF-Folsom"
5 Rounds Of:
200m Run
10 Burpees
10 Dumbell Cleans (25/15)
10 Situps
10 Dumbell Thrusters (25/10)

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100414 WOD

Overhead Squats

10,5,5,5

Rest 5 Minutes

"JT"
21-15-9
HSP
Ring Dips
Pushups

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100413 WOD

Weighted Pullups
10,5,5,5

Rest 5 Minutes

"Danny"
AMRAP (20min)
30 Box Jumps
20 Push Presses
30 Pullups

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100412 WOD

Snatch

10,3,3,3

Rest 5 Minutes

"DT"
5 Rounds of:
12 Deadlifts (155)
9 Pwr Cleans (155)
6 Push Press (155)

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100409 WOD

Push Press
10,5,5,5

Rest 5 Minutes

"Cindy"
AMRAP (20 Min)
 5  Pullups
10 Pushups
15 Squats

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100408 WOD

Clean & Jerk

10,3,3,3

Rest 5 Minutes

"Helen"

3 Round Of:

400m Run

21 Swings (55lbs)

12 Pullups

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100407 WOD

Back Squat

10,5,5,5

Rest 5 Minutes

"Elizabeth"
21-15-9
Cleans (135)
Ring Dips

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100406 WOD

Weighted Lunges

10,5,5,5

Rest 5 Minutes

"Diane"

21-15-9

Deadlift (225)

Handstand Pushups

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100405 WOD

Weighted Dips

10,5,5,5

Rest 5 Minutes

"Charger Time"

4 ROUNDS OF:
800 meter run
5 Burpees
10 pullups
15 overhead squats 45/33
20 situps

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Congratulations!!!!

Please join me in congratulating Derek on recieving his CrossFit Level 1 Certification.

WELL DONE!!!!!!!!

100402 WOD

Hang Cleans

10,5,5,5

Rest 5 Minutes

"Powercat"

3 Rounds of:
15 Deadlifts (225)
15 HSP
15 Pullups
15 Thrusters (95)

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100401 WOD

Press

10,5,5,5

Rest 5 Minutes

"Seal Training"

5 Rounds of:

10 Burpees

20 Box Jumps
30 Pushups

40 Squats

50 Lungues

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