01.22.13 Tuesday

STAMINA:
400m Run for time

WOD:
6 Rounds for time
20 Burpees
10 Shoulder to OH (135/75)

AP: 50 Russian Twists

BEGINNER CLASS
STRENGTH:
Deadlift 3×5

WOD:
4 Rounds
200m Row
10 Thrusters

01.21.13 Monday

STRENGTH:
Push Jerk 3×3

WOD:
15 min AMRAP
20 squats
15 Knees To Elbows
10 Box Jumps (24″/20″)
5 Pull Ups

AP: 100 Ab Mat Sit ups

01.19.13 Saturday

WOD:
Team of 2
While one team member runs 400M, the other team member works at one of the following stations:
1. Wall Balls (14/10)
2. Sit Ups
3. Push Ups
4. Box Jumps (24″/20″)
5. Burpees
Team member who completed run moves to the next station and continues the teams reps count, the other team member runs 400M. Continue until all stations have been completed. Scoring is total time in seconds divided by the total number of combined reps for a rep per second score.

After Party: 10 team tire flips.

01.18.13 Friday

STRENGTH:
Squat Cleans 5-4-3-2-1

WOD:
3 Rounds
10 DB Push Press (Right Arm) (35/25)
Shuttle Run
10 DB Squat Cleans
Shuttle Run
10 DB Push Press (Left Arm)
Shuttle Run

01.17.13 Thursday

STAMINA:
Tabata Row

WOD:
10-8-6-4-2
Thrusters (135/95)
Lateral Burpee
200m Run (after each set)

5:30pm BEGINNER CLASS
Review MB Deadlift, Strict Press/Push Press w/PVC

WOD:
5 Rounds
10 MB Deadlift (20/14)
10 Push Press (45/33)

01.16.13 Wednesday

SKILL:
Kipping Pull Up Work

WOD:
“Helen”
3 Rounds
400m Run
21 KBS
12 Pull Ups

01.15.14 Tuesday

STRENGTH:
SDHP 3×5

WOD:
SDHP (115/75)
1,2,3,4,5,6,7,8,9,10
Box Jump
10,9,8,7,6,5,4,3,2,1

5:30pm BEGINNER CLASS
STRENGTH:
KB SDHP 3×5

WOD:
KB SDHP
2,4,6,8,10
Box Step Up
10,8,6,4,2

01.14.12 Monday

STAMINA:
Max timed wall sit

WOD:
5 min AMRAP
10 Ring Rows
15 Air Squats
2 min REST
5 min AMRAP
10 HR Push Ups
15 Slam Balls
2 min REST
5 min AMRAP
10 Wall Balls
15 Med Ball Sit Ups

01.12.13 Saturday Grand Opening!

“Break ‘Er In”

25 box jumps
25 wall balls
25 KBS
25 lunges
25 K2E
25 push press (45/30)
25 sit ups
25 jumping pull ups
25 burpees
25 DUs

plus 3 mini WODs for those who want to experience CrossFit for the very first time!

01.11.13 Friday WOD

STAMINA:
Tabata Sit ups

WOD:
EMOM 10 min
5 Thrusters (95/45)
10 Double Unders