Monday

ATTENTION I AM SORRY FOR THE INCONVENIENCE BUT THERE WILL NOT BE ANY MORNING CLASSES, (9am and 10am)

THERE WILL BE NORMAL CLASS SCHEDULE FOR THE AFTERNOON.


MAX EFFORT
Back Squat 1 rep max.

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Saturday

REST DAY





REST DAY

Friday

A friend of mine and a local affiliate owner Jennifer Yundt who owns CrossFit Fire with her husband Bill, Is pictured above and if you cannot tell is 35 1/2 weeks pregnant. She is still doing CrossFit and earlier in the day before this photo was taken she push jerked 65kg (146lb) 3 times!

WOD
3 rounds for time of
Run 800m
30 Kettlebell snatches (alternating hands) 44/26
30 double unders
30 Kettlebell swings 44/26

Post times and thoughts to comments......

Thursday

The video looks like it was filmed with a cell phone, but in the video they show the clean and jerk and the path of the bar. Watch how the second lifter keeps the path of the bar vertical.


MAX EFFORT
Squat Clean 1 rep max


WOD
3 rounds for time
15 hang power clean 135/95
15 burpees


Post loads and times to comments....

Wednesday

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Tuesday

Sorry for the website problems.....


Today's WOD's will be determined each hour based on class attendance.....

Monday

Max Effort/Skill Development
Snatch/power snatch
Hang power snatch


WOD
5 rounds for time
run 400m
15 power snatches 95/65lb

Post loads and times to comments