February 2010

Brent with the big lift of the day, 100lb (right only) in this pic 95lbs. MAX EFFORT/SKILL DEVELOPMENTSnatch Balance WOD For time:Walking lunge 100 ft.21 Pull-ups21 Sit-upsWalking lunge 100 ft.18 Pull-ups18 Sit-upsWalking lunge 100 ft.15 Pull-ups15 Sit-upsWalking lunge 100 ft.12 Pull-ups12 Sit-upsWalking lunge 100 ft.9 Pull-ups9 Sit-upsWalking Lunge 100 ft.6 Pull-ups6 Sit-ups

Jeff enjoying Cancun and cant wait to get back and do some CrossFit. Skill Development Gymnastics WOD Run 800m15 shoulder press 95/65lbrun 800m15 push press 95/65lbrun 800m15 push jerk 95/65lb

MAX EFFORTFront Squat 5,3,1, WOD- Whatever you did yesterday do the other one today: (which pretty much means everyone except Josh is doing WOD B) WOD AIn 20 minutes do as many rounds as possible of the following5 deadlifts (bodyweight)10 box jumps 24/18″run 200m/row 250m -OR- WOD B5 rounds10x push ups15x Pull-ups20x Double unders

Skill Development: KettlebellSwing, Clean & press/jerksnatchTGU WOD/METCON Pick either Wokrout A, or Workout B. In 20 minutes do as many rounds as possible of the following5 deadlifts (bodyweight)10 box jumps 24/18″run 200m/row 250m -OR- 5 rounds10x push ups15x Pull-ups20x Double unders Good luck!

Molly finishes a near flawless power snatch. Five rounds for max reps of:2/3 Body weight thrusterPull-upsRest as needed between rounds. Post reps for both exercises in all rounds.

Skill Development: Squat Clean WOD “Elizabeth” 21-15-and 9 reps of:Clean 135 poundsRing Dips Post time to comments

MAX EFFORT/SKILL DEVLOPMENT Power Snatch 1,1,1Overhead Squat 1,1,1 METCON Tabata RowThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The score is based on the number of meters completed in the 8 intervals. Post loads of ME and distance in comments

Pat performing the 2 hands anyhow. WOD For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions 50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Post time to comments.

Courtesy of CrossFit games 2009 website ATTENTION THE 6pm CLASS IS CANCELLED FOR MONDAY THE 15th of FEB 2010 The 4, and 5 o’clock classes will resume as normal. Max Effort/Skill developmentClean,1,1,1 WOD Max rounds and reps in eight minutes of:4 Handstand push-ups2 pood Kettlebell swing, 8 reps12 situps

TEAM WOD! 9am Team workouts 10am Team workouts 11am Team Workouts If you have not figured it out yet the workouts will be team based. This is a great way to introduce CrossFit to those who are leary of it. So please bring a friend or a family member who is curious or on the