Monday

I want to thank Lenny and Mathy for hosting our first CrossFit games viewing party!
I hope everyone had a good time... Now lets continue to celebrate the games and do some games style WODs.


WOD
For time complete the following:
25 towel pull ups
135/95lb clean and jerk 5 reps
20 towel pull ups
145/105lb clean and jerk 4 reps
15 towel pull ups
155/115lb clean and jerk 3 reps
10 towel pull ups
165/125lb clean and jerk 2 reps
5 towel pull ups
175/135lb clean and jerk 1 rep

Rules will be posted on whiteboard....


Post loads and times to comments.......

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Saturday

ARE YOU ADDICTED TO CROSSFIT????



If you are, come watch the games with us!!!


If you still do not understand CrossFit... Watch this:

Friday

This Saturday at 2pm, Mathy and Lenny have offered to host a CrossFit Games party Saturday July 30th. We will be watching the games and having a good time. PLEASE let me know who is attending. Bring a dish to pass and BYOB (bring your own beverage).
Their address is posted on the Whiteboard at the gym.

We have another birthday amongst us.
Jon is going to be 36 so.... here is the WOD.

You may do the exercises in any order, but once an exercise is started it must be completed before moving onto the next one.

36 reps of dumbbell squat clean 40/25
36 pull ups
360m run
36 burpees
36 box jumps 24/18
750m row
36 wall balls
36 double unders
Oh and Jon because it is your birthday you may omit one exercise from this WOD.


Post times and thoughts to comments.....

Thursday

Mathy and Lenny have offered to host a CrossFit Games party Saturday July 30th. We will be watching the games and having a good time. PLEASE let me know who is attending. Bring a dish to pass and BYOB (bring your own beverage).


The WOD will be posted at the gym. Normal hours today....

Wednesday

WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes


Then we will do MOBILITY and stretching.



Post time to comments.

Tuesday

Mike W. sets a new PR with a 100lb Turkish get up. He also has a video of him performing/completing the TGU with a 110lb female!


Max Effort
Shoulder press 5,5,5+



WOD
For time:
21-15-9
Thruster 95/65
Hang power clean 95/65
Sumo Deadlift High pull 95/65

Monday

MAX EFFORT
Back Squat 5,5,5+


WOD
For time Complete the following

21 kettlebell swings 70/55
21 Box jumps 24/18
Run 400m
15 kettlebell swings 70/55
15 Box jumps 24/18
Run 400m
9 kettlebell swings 70/55
9 Box jumps 24/18
Run 400m


Post loads and times to comments.....

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