Saturday May 19, 2012~10AM
TEAM WOD at 10AM!!!
Ox’s last WOD here and he is designing it. Should be interesting!
Wednesday May 16, 2012
It’s been a few months since we last tackled SMOLOV and it’s about time we do it again. We just completed the 5/3/1 wave with squats and several other movements and we’ll continue on the 5/3/1 with everything, but squats and deadlifts.
The SMOLOV will be a modified version with 3 days of squatting and using 90% of your 1 rep max.
Starting Monday…please get with me to get your breakdown.
Wednesday’s WOD
3 rounds for time:
5 Power Snatches 135/95#
20 Wall Balls 20/14#
30 Double-Unders
20 T2B
30 Double-Unders
Tuesday May 15, 2012
“Summer Sizzler” Update…
Alright now please keep in mind that these WODs may change slightly as we finalize heats, equipment needs and time allotted.
Bringing back a favorite of mine from DC Sectionals in 2010…
WOD #1
“Weighted Cindy”
10 Minutes AMRAP:
5-Pull Ups
10-Hand Release Push Ups
15-Squats
Men 20# Vest
Women 14# Vest
Head to head to move on. Survival of the fittest!
Tuesday’s WOD
20 min AMRAP of:
40-Double Unders
12-Hang Squat Cleans 135/95#
12-Burpees
Wednesday May 9, 2012
4 rounds for time of:
3-Power Cleans 185/115#
14-Shoulder Touches (alternating)
21-Wall Ball 20/14#
*20 minute time limit.
Tuesday May 8, 2012
4 rounds for total reps of:
3-minute AMRAP of:
30-OHS @ 65/45#
30-Double-Unders
Rest 2 minutes after each round.
Saturday May 5, 2012
Darcy 1st Timerhttp://www.games.crossfit.com/video/first-timer-darcy-thompson
Thursday May 3, 2012
“Amanda”
9-7-5 of For Time:
Muscle-Ups
Snatches (Power or Squat) @ 135/95#
*MOD 3:1 Chest to Bar Pull Ups & Ring Dips