120731 WOD

SDLHP

10,5,5,5

Rest 5 Minutes

Chip This Stuff
50 Burpees
40 Sit Ups
30 Showme Pushups
20 Pistols (10 each leg)
10 Burpee Clusters (135,95)
*Thanks Kyrie*

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120730 WOD

 Clean & Jerk

10,2,2,2

Rest 5 Minutes

CF-League

21-15-9

Double Unders

Medball Cleans (20/14)

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Schedule

120727 WOD

"Barbara"
5 Rounds Of:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 Minutes between Rounds.
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120726 WOD

Max Minute HSP

Rest 5 Minutes

Half Kelly
5 Rds. Of:
200m Run
15 Box Jumps
15 Wallballs

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120725 WOD

Back Squats
10,3,3,3

Rest 5 Minutes

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]

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120724 WOD

Split Jerk
10,3,2,1

Rest 5 Minutes

Great for 8
AMRAP (8min)
10 Show Me Pushups
20 Jumping Squats
30 Flutterkicks

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120723 WOD

Snatches

10,2,2,2

Rest 5 Minutes

$5.99
5 Rds Of:
9 HSP
9 Pullups

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120720 WOD

Hard Charger

50 Burpees, 100m Run
40 Burpees, 200m Run
30 Burpees, 300m Run
20 Burpees, 400m Run
10 Burpees, 500m Run

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120719 WOD

Max Rep Pullups

Rest 5 Minutes

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

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120718 WOD

Front Squats
10,3,2,1

Rest 5 Minutes

"Death by Double Unders"
10 Rds Of:
Double Unders
(50sec work, 10 sec rest)

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120717 WOD

Push Jerk
10,3,3,3

Rest 5 Minutes

Get Down
10-9-8-7-6-5-4-3-2-1
Swings (35,20)
Burpees

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120716 WOD

Cleans
10,3,3,3

Rest 5 Minutes

Fireball
AMRAP (8min)
100m Run w/medball
20 Wall Balls
10 V-Ups w/medball

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120713 WOD

Wednesday Workout

30 Rounds of 1 Minute
Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.

•Squats
•Push-Ups
•Sit-ups

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120712 WOD

SDLHP

10,5,5,5

Rest 5 Minutes

"7-12"

7 Rounds Of:

12 Ring Dips

12 PullUps

12 Lunge Steps

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120711 WOD

Box Squats

10,5,5,5

Rest 5 Minutes

"Walk It Off"
AMRAP (10min)
100m Farmers Walk
15 Strict Dumbell Presses

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120710 WOD

Push Press

10,3,3,3

Rest 5 Minutes

Springs
10 - (1 minute) Rounds
3 Burpees
Max Rep Double Unders

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Add caption

120709 WOD

Power Cleans

10,2,2,2

Rest 5 Minutes

MiniCindy
AMRAP (10 min)
5 Pullups
10 Pushups
15 Squats

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120706 WOD

Split Squat
10,5,5,5

Rest 5 Minutes

Deadlift Annie
50 Situps, 50 DUs, 5 Deadlifts (225,150)
40 Situps, 40 DUs, 4 Deadlifts (225,150)
30 Situps, 30 DUs, 3 Deadlifts (225,150)
20 Situps, 20 DUs, 2 Deadlifts (225,150)
10 Situps, 10 DUs, 1 Deadlifts (225,150)

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Happy Birthday Jen!!! 

Have a great day and 

we hope you Enjoy your workout!!

120705 WOD

"Sweat Storm"

800mRun
    5 Rds Of:
     5 Deadlifts (275/185)
     7 Pullups
    10 Burpees
    12 Lunges (45/25 lbs overhead)
800m Run

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Independence Day

Happy 4th!!!

We'll see you on Thursday.

120703 WOD

Pwr Snatch
10,2,2,2

Rest 5 Minutes

MiniMary
AMRAP (10min)
5 HSP
10 Pistol Squats
15 Pullups

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120702 WOD

RDL
10,5,5,5

Rest 5 Minutes

Kuwaiti
50-40-30-20-10
Double Unders
10-20-30-40-50
Box Jumps

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Price List