Thursday, January 05, 2012 Thursday’s WOD

100 Kettle Bell Swings1.5/1
100 Atomics 20#/14#
100 Push Press 65#/45#
Partition no less than 25 reps
of each exercise, for time.

Wednesday, January 04, 2012 New Stuff

Skill 3 X 10 Toes to Rings
Strength-Front Squats 1 Rep Max
12 Minute AMRAP
30 Yard Overhead Weight Carry 175#/115#
10 Bar Jumping Burpees
Count your rounds.

Tuesday, January 03, 2012 Changed

3 Rounds
30 SDHP 95#/65#
30 Hand Release Push ups
30 Jumping Squats
30 GHD Sit ups
for time. Strict 20 minute cap!

Monday, January 02, 2012 New Year

Skill Cleans/Squat Cleans and Jerks
3 Rounds
15 Cleans and Jerks 135#/95#
25 Overhead Russian Twist 20#/14#
for time.

Saturday, December 31, 2011 Tabata

Complete 1 whole Tabata (8rds) and then move onto the next
SDHP 75/55
Pushups
Wall Balls 20/14
Pullups
Back Extensions

Score will be different

Friday, December 30, 2011 Tex

100 Russian Twists 20/14 (chest level, not overhead)
50 Kettlebell Swings 1.5/1
1000m Row
For time.
12 minute cap

For large classes you can put the row first, or do waves every 4 minutes or so to stagger the start, if you row first you must post it that way on the board.

Thursday, December 29, 2011 DT

5 Rounds For Time
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Jerks 155/105

Wednesday, December 28, 2011 More information on the boxing class

You need to supply your own gloves, and hand wraps are strongly recommended. If you have any questions on what to buy please see Joe. Bascially, the gloves should be bag gloves weighing 12oz-16oz, and for the hand wraps I recommend Mexican style. You should not feel the need to buy anything expensive. There are a couple of gloves in the offices that you can use to try the class, but please be aware that you may need to share the gloves, meaning you might not be able to do the whole class.

Bad Dream

15min AMRAP
8 OH Squats 95/65
12 Burpees
16 Situps

Upon completion of the WOD rest 1 minute, then max body squats in 1 minute.

Post rounds and total BS to the board

Tuesday, December 27, 2011 Let’s give it a shot… Literally

Boxing class will start Monday, January 2nd at 7pm and will be every Monday at that time until further notice. We will no longer have a CrossFit class at that time, but we will allow open gym as long as you do not interfere with the class. Boxing classes are for CFD members only and will be $5 per class. There will be no sparring whatsoever, we will work with heavy bags, double-end bag, mitts, shadow boxing, and more. Classes will generally run about 40-60 minutes and are intended to be instructional as well as conditioning. If you have any questions please see Joe.

Mary

20 min AMRAP
5 HSPU
10 Pistols (1 scale will be allowed, use a bench to isolate 1 leg at a time. From the standing position with the bench behind you, put 1 foot on the bench and lunge. Do 5 with your right and 5 with your left.)
15 Pullups

Monday, December 26, 2011 No 7pm class tonight

Right back to it

3rds for time
400m run
15 power snatches 95/65
30 yards plate push 45/65

If the field is not a available the run can be switched to a row and the plate push to 30 double unders, this is to the coaches discretion.

Saturday, December 24, 2011 No Field, No Problem

4 Person Team
100 Ground to Shoulder (135/95)
100 Box Jumps (24”/20”)
100 Pullups
100 SDHP (95/65)
100 Burpees
At the same time: Row a 4k

Friday, December 23, 2011 Eve to the eve

30 Yard Waiter Walk 55#/35#
30 Overhead russian Twist 20#/14#
30 Yard WW Other hand
30 Yard Bear Crawl
30 Overhead RT
30 Yard Bear Crawl
30 Yard Waiter Walk
30 Overhead RT
30 Yard WW other hand
For time.