WOD's for the Week

MONDAY 9-12-11
"9-11 Twin Towers"
 2 Rounds for time of:
11-Burpees
11-Pull-ups
11-Box Jumps (24, 20)
11-Double Unders
11-Ring Dips
11-Knees to Elbows
11-KB Swings (53, 35)
11-Sit-ups
11-Hang Squat Cleans (35, 25 Dumbbells in each hand)

TUESDAY 9-13-11
For time:
21-15-9
Jumping Back Squat (45, 35)
Push Press (45, 35)
Sumo Deadlift High Pull (45, 35)

WEDNESDAY 9-14-11
Max Deadlift
2-2-2-2-2-2-2-2-2-2
rest 1 minute between sets and keep going for as long as you are increasing in weight.

THURSDAY 9-15-11
3 Rounds for time of:
25 Push-ups
50 Lunges
75 Sit-ups

FRIDAY 9-16-11
"Tabata" "Bottom to Bottom" Squats
Run 1 mile
Tabata is 20 sec of work starting at the bottom of the squat, rest 10 sec (at the bottom of the squat) for 8 rounds equaling 4 minutes. Start the time for the run as you rise from the last squat. (You get to skip the last 10 sec rest.)
1 mile is 2 times around the block and one 400 M.
Record lowest number of squats in 8 rounds and time for the mile for score.

SATURDAY 9-17-11
"Fight Gone Bad"
This is our fundraiser for Special Forces Warrior Foundation and CrossFit Foundation.
Please ask everyone you know to support our efforts to help fund scholarships for dependents of men who died in Afghanistan in a particular battle.
3 Rounds of:
1 minute of Wall Balls (20, 14)
1 minute of Sumo Deadlift High Pulls (75, 55)
1 minute of Box Jumps (24, 20)
1 minute of Push Press (75, 55)
1 minute of rowing for calories
1 minute of rest
count all reps and calories for score
Bring in any donations and we will turn them in together.
Let's make a difference in 17 minutes!