120629 WOD

Big FunAMRAP (30min)
100m Run
20 WallBalls
30 Flutterkicks

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120628 WOD

Snatch Drops
10,3,3,3

Rest 5 Minutes

C is for Clean
10-9-8-7-6-5-4-3-2-1
Hang Pwr Cleans (135,75)
HSP
100m Run

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120627 WOD

Deadlift
10,3,2,1

Rest 5 Minutes

Shady
AMRAP (9 min)
5 Med Ball Cleans
10 V Ups
15 Swings (35/20)

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120626 WOD

Weighted Pullups
10,3,3,3

Rest 5 Minutes

Kuwait Special
3 Rds Of
8 Hang Power Cleans (135/75)
8 Thrusters (135/75)
8 Pullups
8 Burpees

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120625 WOD

Thrusters

10,2,2,2

Rest 5 Minutes

D is for Deadly

2 Rds Of

15 HSP

20 Pullups

25 Deadlifts (185,135)

30 Box Jumps

35 Burpees

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120623 Open Gym

120622 WOD

120612

:Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

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120621 WOD

Back Bridge Pushups

10,10,10

Rest 5 Minutes

"Franny"
21-15-9
Pullups
Pushups
Box Jumps

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120620 WOD

OH Squat

10,3,2,1

Rest 5 Minutes

"No Hassles"
3 Rds Of:
(1 min per station)
Wallballs
Swings (35/20)
Double Unders
Rest

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120619 WOD

Max Min 

Situps
Rest 5 Minutes

Spangle
3 Rounds Of:
400m Run
21 Toes to Bar
12 Pwr Snatches (135)

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120618 WOD

Bench Press
10,3,2,1

Rest 5 Minutes

DT
5 Rounds Of:
12 Deadlifts (155,95)
9 Pwr Cleans
5 Push Press
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

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120616 Open Gym

120615 WOD

"Runny Angie"

4 Rounds Of:

400m Run

25 Pullups

25 Pushups

25 Situps

25 Squats

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120614 WOD

Hallow Rocks

10,10,10
Rest 5 Minutes

"Hee Haw"
15-12-9
Burpees
Pwr Clean (135,75)
Front Squats (135,75)

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120613 WOD

Back Squat
10,5,5,5

Rest 5 Minutes

Man-Oh-Man
Manmakers (50,20)
On the Minute 
Rd. 1- 1 rep
Rd. 2- 2 reps
Rd. 3- 3 reps
Continue until you can't
 complete the set

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120612 WOD

1-Leg Deadlifts
10,5,5,5

Rest 5 Minutes

"Mavericks"
AMRAP (15min)
9 Box Jumps 
9 Swings (35,20)
9 V-Ups

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120611 WOD

Clean & Jerk
10,3,3,3

Rest 5 Minutes

Hurry Up!
50-40-30
Flutterkicks
Lunges
Back Extensions

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“Hope”

Three rounds of:

Burpees

75 pound Power snatch

Box jump, 24" box

75 pound Thruster

Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

120608 WOD

"Death by 7s"

Seven Rounds of:

7 Power Cleans (135/95)

7 Dumbell Thrusters (40 lbs)

7 Situps

7 Broad Jump Burpees

7 Dips

7 Pullups

7 Pushups

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Workout for Hope

Please Join Us on Saturday

For a Charity Workout to

Benefit the Children of

 St. Jude Children's Research Hospital

http://hope.crossfit.com/

120607 WOD

Wall Climbs
5,5,5

Rest 5 Minutes

Red Zone
4 Rds Of
15 Hang Power Snatches (95,65)
30 Double Unders

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120606 WOD

Box Squats10,3,3,3

Rest 5 Minutes

Quarter Horse
3 Rds. Of
400m Run
3 Minute Rest

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Workout for Hope

Please Join Us on Saturday

For a Charity Workout to

Benefit the Children of

 St. Jude Children's Research Hospital

http://hope.crossfit.com/

120605 WOD

Push Press

 10,3,3,3

Rest 5 Minutes

Diane
21-15-9
Deadlift (225)
HSP

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120604 WOD

Snatch10,3,3,3

Rest 5 Min

Bass Ackwards
3 Rds Of:
21 Wallballs
21 Showme Pushups
200m Backwards Run

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Workout for Hope

Please Join Us on Saturday

For a Charity Workout to

Benefit the Children of

 St. Jude Children's Research Hospital

http://hope.crossfit.com/

120602 Open Gym

120601 WOD

120217 WOD

"Whitten"

Five rounds for time of:
22 Kettlebell swings, (70)
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

More information about Army Captain Dan Whitten.

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