WOD Thursday 7-22-10

Warmup - 3x
10 Back extensions
10 GHD sit ups
8 Pike push ups/ hand stand push ups

Strenght: Bench press
establish 1 rep max or 5x5 if you know your 1 RM

WOD
10 Front Squats #135/95
25 Wall balls

AMRAP 20 Mins

WOD Wednesday 7-21-10

Warmup CFWU 2x Skill: Rope climb, lateral raises, hangs or holds -or- Strength: Power Cleans 5-5-5-3-3 WOD: 21-18-15-12-9-6 100ft walking lunges sit ups air squats

Endurance Class Tuesday and Sunday!!!

Attention, attention! Late notice crossfitters sorry...Crossfit Endurance classes this week as follows:

Tuesday July 20th: 5p and 6p
Sunday July 25th: 1p and 2p
*Tentative* Friday July 23rd: 5am only...sorry gotta go to work

Thanks again everyone, for your participation thus far....I hope you're learning something beneficial. REMEMBER this is a learning process and you MUST do your drills at HOME!!
For any newcomers filming is mandatory with feedback!!
Thanks everyone,
Endurance Coach Ryan T.

WOD Tuesday 7-20-10

Warm up: 3x
Run 200m
10 pull ups
10 squats
7 box jumps
10 double unders


Strength - Deadlift
Warm up, 70, 80, 90, 85, 75% of 1 Rep Max
Reps: 10, 6,5,4,6,8

WOD
4 Rounds
500m Row
35 Dips (ring, box, bench)

One Titan of a WOD!!!

Ok, so let's be honest. Monday's WOD was B-R-U-T-A-L!!! Do I have an 'amen'? Holy Guacamole! If that WOD did not push you to your limits, you must have been asleep! And here's the kicker! This WOD can be found in the crossfit world with 5 burpees and 135#/105 rx! What?!?! All I have to say is if you even showed up to do this WOD, KUDDOS to you! Whether scaled in weight or reps or not, just doing this WOD shows heart! If you didn't get to do this WOD I think it will be worth your while to make it up.

Now I know that there were many who feel as if they 'failed'. As cliche as it sounds I still like the phrase "whatever doesn't kill you makes you stronger". Crossfit pushes you to your limits and then some! Don't be disheartened. If you gave it 110% what more could you ask for? So a HUGE applause to all who came and conquered this titan of a WOD! Keep working hard and ROCK ON!

Coach Monica

WOD Monday 7-19-10

Warm up
CFWU 3x

Skill - GHD Sit ups
3 to 6 sets of 5 to 8 reps

WOD

On the minute do 3 burpees, with the remainder of the minute do as many thrusters(#95/65) as possible.

Continue until you reach 100 thrusters!

WOD Saturday 7-17-10

CFWU
2x

With a team of two, only 1 person can work at a time, complete:

30 Front squats #135/95
25 burpees
200m run
-
40 Push jerk #135/95
20 burpees
200m run
-
50 Deadlift #135/95
15 burpees
200m run
-
60 sit ups
10 burpees
200m run