Monday
Nov212011
Monday 11/21/2011
For Rounds
12 Minute Ladder - 2,4,6,8.....
Toes-2-Bar
Front Squats 115/75
Post a CommentThursday
Nov172011
Thursday 11/17/2011
"Kelly"
Erica's Birthday WOD
For time
5 rounds of
400m run
30 box jumps 20/24
30 wall balls 20/14
Happy Birthday E!!! I'm sure you made LOTS of friends today in the gym....
Thursday
Nov172011
Wednesday 11/16/2011
For Time
1600m Row
800m Run
400m Bar Carry 135/95
200m Sprint
100m Lunges
Fun Fun Fun on the Legs/Lungs
Wednesday
Nov162011
Tuesday 11/15/2011
For Time
5 Rounds of
5 Power Cleans 145/95
75' Prowler Push 90/45
*
5L / 5R KB Snatches 53/35
*
75' Prowler Push 90/45
*You have the option to jump into the truck as a scale for the Wall Climb that is supposed to be in the WOD
Wednesday
Nov092011
Tuesday 11/8/2011
For Time
15-12-9 Reps of
Front Squat 155/105
Toes-2-Bar*
KB Swing 70/44
*Run from new gym to old gym to complete Toes-2-Bar
This is a slightly modified WOD #3 in this years Fall Strength Challenge at Level 10 CrossFit in Oroville. We have 3 Athletes competing against over 80 other Crossfitters on Nov. 19th. Anyone up for a road trip?!
Tuesday
Nov082011
Monday 11/7/2011
For Time
3 Rounds of
440m Sandbag Run 60/45
12 Power Snatches 95/65
6 Overhead Squats 95/65
OR
1 Mile Sandbag Run 60/45
5 Minute Rest
1 Rep Max Overhead Squat
Yep, It's almost game time for some people in the gym so let's show them some support and do these WODs with them!
Josh and Erica are competing on SATURDAY Nov. 12th at GoodTimes CrossFit in the Fall Classic. Come out and cheer them on, Kimbo and I will be there as well as others from the gym.
Sunday
Oct302011
Monday 10/31/2011
14 Minute AMRAP
150 Heavy Single Jump Rope
Then
2 Split Snatch left leg
2 Split Snatch right leg
1 Snatch
5 Weighted Get Ups
Thursday
Oct272011
Wednesday 10/26/2011
For Time
10 --> 1 Reps of
Burpees*
Complete 5 LH and 5 RH Kettlebell Snatches between rounds
Tuesday
Oct252011
Tuesday 10/25/2011
"El Capitan"
Erik's Birthday WOD
1 Minute Stations for reps of
Wall Balls 20/14
Heavy Single Jump Rope
2 ct. Heavy Bag Punches
1 Minute Rest
"Bear Complex"
Flat Sit Ups
Oly Bar Push Ups
1 Minute Rest
400m Prowler Push