Wods for the week

MONDAY
3 Rounds for time:
Run 800 meters
Rest 2 minutes
*score time for each round

TUESDAY
"Manion"
7 Rounds for time:
Run 400 meters
29 Back Squats (135, 95)

 WEDNESDAY
3 Rounds for time:
15 Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls (95, 65)

THURSDAY
For time:
100 Thrusters (95, 65)
 (or AMRAP in 20 minutes)

FRIDAY
Tabata #1
 Double Unders
Rest 5 minutes
Tabata #2
 Box Jumps (24, 20)
*score total reps of each Tabata

I have decided I hate technology. I've typed this in 3 times. This better work or you will just be surprised when you come in.

WODs for the week

MONDAY 9-3-12 Labor Day (morning classes only)
5 Rounds for time of:
10 Box Jumps (24, 20)
20 Pistols
30 Double Unders

TUESDAY 9-4-12
5 Rounds for time of:
200 Meter Med Ball Run (20, 14)
20 Med Ball Cleans (20, 14)

WEDNESDAY 9-5-12
"CrossFit Total"
Back Squat-1 rep max
Shoulder Press-1 rep max
Deadlift-1 rep max
Score is total of each 1 rep max

THURSDAY 9-6-12
4/4's "Angie"*
4 Rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
*you may do 100 of each movement Rx, rather than 4 rounds for the board

FRIDAY 9-7-12
1/2 "Hollyman"
15 Rounds for time of:
5 Wall Ball Shots (20, 14)
3 Handstand Push-ups
1 Power Clean (225, 155)

SATURDAY 9-8-12
Another fun wod to bring friends to "share the pain"

WODs for the week

MONDAY 8-27-12
AMRAP in 15 minutes:
10 Lateral KB Swings (35, 26)
5 Burpees
10 Lateral KB Swings (35, 26)
5 V-ups

TUESDAY 8-28-12
Front Squat
5-4-3-2-1-1-1

mini wod:
Max number of Handstand Push-ups*
*must go all the way down and up without getting off the wall, can try as many times as you want.

WEDNESDAY 8-29-12
For Time:
15 Thrusters (135, 95)
Run 200 Meters
20 Thrusters (95, 65)
Run 400 Meters
30 Thrusters (65, 45)
Run 800 Meters

THURSDAY 8-30-12
2011 Games Masters Chipper
10 Handstand Push-ups
20 Wall Ball Shots (20, 14)
30 Toes to Bar
40 Power Clean (135, 95)
50 Burpees
60 Sumo Deadlift High Pulls (75, 55)

FRIDAY 8-31-12
5 Rounds for time:
5 Deadlift (275, 185)
10 Burpees

SATURDAY 9-1-12
We will have a work-out at 10am if anyone is interested. It will be just as fun as last week. We will also have morning classes on Monday 9-3-12 (Labor Day). The afternoon/evening classes will be cancelled but if you're up early for the holiday you are welcome to work out at 7 or 8am.

WODs for the week

MONDAY 8-20-12
AMRAP in 15 minutes:
10 KB Swings (53, 35)
10 Box Jumps (24, 20)
10 Ring Dips

TUESDAY 8-21-12
3 Rounds for time of:
Row 500 meters
Run 400 meters

WEDNESDAY 8-22-12
5 Rounds for time of:
25' Overhead Walking Lunges (135, 95)
15 Knees to Elbows-knees actually touch elbows

THURSDAY 8-23-12
Snatch Balance
1-1-1-1-1-1-1
mini wod:
1 Tabata
Jumping Back Squats*
*use weight that is 50% of max snatch balance

FRIDAY 8-24-12
50-35-20
Wall Ball Shots (20, 14)
Pull-ups
Double Unders

SATURDAY 8-25-12
We will have a workout today at 10am. Sign up on the board if this works well for you. If more of you want a different time we can see what works better for everyone. We can do a team wod or work on a skill. Bring a friend and prepare to have fun and work hard.

WODs for the week

MONDAY 8-13-12
~1/2 "Jared"
3 Rounds for time of:
400 Meter Run
20 Pull-ups
35 Push-ups
(This is scaled from the "Jared" on the crossfit.com website, check it out) Thursday 8-9-12

TUESDAY 8-14-12
Clean High Pull
3-3-3-3-3*-3
*aim for max clean weight at round 6
Then at 70% of max weight lifted do Front Squat
5-5-5+
Mini wod:
30 Sandbag get-ups for time
use whatever weight you determine suitable

WEDNESDAY 8-15-12
'Griff"
2 Rounds for time of:
800 Meter Run Forward
400 Meter Run Backward

THURSDAY 8-16-12
(First Day of School)
"Filthy 50" or "Terrible 25"
50 Box Jumps (24, 20)
50 Jumping Pull-ups
50 KB Swings (35, 26)
50 Walking Lunge steps
50 KTE-actually touch knees to elbows for Rx
50 Push Press (45, 35)
50 Back Extensions-on the floor
50 Wall Ball Shots (20, 14)
50 Burpees
50 Double Unders

FRIDAY 8-17-12
Snatch / OHS
Do a full Squat Snatch and 2 Overhead Squats or do a power Snatch and 3 Overhead Squats
3-3-3-3-3-3
Mini wod:
For time:
30 Thrusters (75, 55)
1 Rope Ascent
20 Thrusters
1 Rope Ascent
10 Thrusters
1 Rope Ascent

SATURDAY
We will start Saturday WODs back up next week. Please sign up at the gym if you want to come and what time you would prefer or leave a comment at the end of this post.

Saturday WODs

I'm taking a poll from the people that are interested in Saturday WODs. Saturday used to be a popular day when we weren't so busy taking trips in the summer. Now that school is about to start, trips are less and  maybe some would be interested in coming back on Saturday. But I have had some requests for different times than before. We used to meet at 10am to 11am so those of you that go to taikwando can stay for that 11am class. There have been requests for a class earlier than that but I don't know how many of you want a class and when. Please do me a favor and leave your name and preferred time for a class in the comment section of this post. If the time doesn't make any difference to you please let me know that as well. Also include how often you might come to this class, i.e. every week, once a month... I will look at the comments and let you know when we can schedule Saturday classes again. I'm thinking about starting again August 25 if anyone is interested. Don't forget to comment. Thanks

New On Ramp Graduates

Pam Lewis

Brittany Williams

Amy Palmer

Tammy Tankersley

These are our latest On Ramp Graduates. They have already joined in the classes and I know you will all welcome them to our growing family.