WOD: 2/28

AMRAP 20-
5 Pull ups
10 Push ups
15 Squats

WOD: 2/27

Rest Day

FOR the GUYS -- here is the blog post with the BUTTS...GIRLS we'll look at it as MOTIVATION :-D
http://wildgorillaman.blogspot.com/2011/02/wednesday-warmup-no-butts-about-it.html

WOD: 2/26

3 RFT-
6 Dead Lifts
12 Ring Dips
40 Double Unders


"The successful person makes a habit of doing what the failing person doesn't like to do."
- Thomas Edison

WOD: 2/25

21-15-9

OHS
C2B Pull ups

Makin' it Happen!

WOD: 2/24

AMRAP 12 of:

10 Jerks
20 Box Jumps
30 Double Unders

WOD: 2/23

Rest Day!

WOD: 2/22

1.  500 meter Row  --  For time.

2.  3 Postition Snatch  --  5 sets of 3.

There are a number of different ways to do the 3 pos. Snatch.  Today our 3 positions will be (1) from the high hang, or “pockets”, (2) from below the knee, and (3) from the floor.  One pull from each postition equals One set.  Rest as needed between sets and complete 5 sets climbing up in weight.  All of these will be Power Snatches. 

WOD: 2/21

3 Rounds for time of:
400 meter Run
21 KB Swings
12 C2B Pull ups

WOD: 2/20

Rest Day --

WOD: 2/19


21 Deadlifts
400 meter Run
15 Deadlifts
400 meter Run
9 Deadlifts
400 meter Run 

Jumping Jen

WOD: 2/18


5 rounds for time of:
10 Cleans 
10 Burpees


There's no whining in CrossFit!

WOD: 2/17

An Extra Rest Day - so you better bring it Friday!!!!

Way to bust the plateau URN ;-)

WOD: 2/16

Rest Day - and REMEMBER--- Gym Closed Thursday - Enjoy the day :-)

WOD: 2/15


AMRAP 15 of:

300 meter Row
30 Wall Balls (20, 14)

Shannon, I love your hat :-)

WOD: 2/14


Valentine's Day Massacre
For time:
14 pullups
14 ring dips
14 thrusters
14 burpees
14 sit-ups
14 KB swings
14 TGU(7 per side)
14 KTE
14 weighted lunges (14 each side)
14 DU's
14 box jumps
14 wall balls
14 MB slams
1400m row 

.

Happy Bday to ME :-)

WOD: 2/13


Rest Day :-)


Welcome Tara & Jake!


And welcome back Shannon!!!!

WOD: 2/12

1.  Press - 5 sets of 3 across at 85%

2.  150 KB Swings for time.

Aaron

WOD: 2/11


AMRAP 15 of:
15 Deadlifts
30 GHD Sit ups
60 Double Unders

Matt aka SMOOTH

WOD: 2/10

5 rounds of AMRAP in 3 Minutes of:
3 Power Cleans
6 Push ups
9 Air Squats

Rest 1 minute between Rounds.

"If you have some respect for people as they are, you can be more effective in helping them to become better than they are." -- John W. Gardner
 

WOD: 2/9


Rest Day -- Have a good one ;-)


FYI -- Walgreen's has buy 1 get 1 free vitamins this week & we have Cole's address in Ft. Benning - we will be sending him a care pkg, bring in your ideas and/or things we can send him.  Thanks!

Aaron - Jen - Alex

WOD: 2/8


For Time:
6 Rounds for time of:
3 Snatches
6 Ring Dips
9 Toe to Bars

M

You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you." -- Walt Disney

WOD: 2/7


AMRAP 20 of:
20 KB Swings
40 Double Unders

Run Forrest, Run!

Courage is the power to let go of the familiar." -- Mary Byrant

WOD: 2/6


Rest Day -- Enjoy the Super Bowl!

If it doesn't matter who wins or loses, then why do they keep score?
Vince Lombardi 

WOD: 2/5


AMRAP 20
5 Elevated Push-ups
5 Pistols Each Leg
5 Ring Dips


"If they can make penicillin out of moldy bread, they can sure make something out of you." -- Muhammad Ali

WOD: 2/4


CF Total:
1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift


Supplemental: 
15 GHD sit-ups
15 D.U.'s

Brent's Back :-)

WOD: 2/3


For Time -
15 Thrusters
15 Weighted Pull ups
21 Thrusters
21 Pull ups
36 Thrusters
36 Pull ups


You will begin at (15) with the max weight you feel comfortable doing consecutive thrusters, at (21) you will go down in weight, and then again at (36).  Don't 1/2 ass this workout - its going to be hard, but you can do it!

Aaron showing Jamie some support as he finishes his WOD.

"You have to learn the rules of the game. And then you have to play better than anyone else."
- Albert Einstein 

WOD: 2/2


Rest Day - Happy Groundhog's Day!!! Pray he doesn't see his shadow so we can
get out and run in warm weather :-)

Jen & Aaron - Doing Work!

"Just don't give up trying to do what you really want to do. When there is love and inspiration, I don't think you can go wrong." - Ella Fitzgerald

WOD: 2/1

21 Deadlifts
100 Barbell Hops
18 Deadlifts
100 Barbell Hops
15 Deadlifts
100 Barbell Hops
12 Deadlifts
100 Barbell Hops

Barbell Hops are a lateral jump over the bar.  Every jump counts as a rep, so over and back = 2 reps.

Jen and Mary...I'm sure this was an important conversation :-)