WOD Tuesday 8-3-10

Warm up - 3x
10 GHD sit ups
10 back extensions
10 lunges
200m run

Strength - Push Press
5x5

WOD

Row 800m
Rest 1:30

4 Rounds for time

try to keep each round within 10 seconds of the first

WOD Monday 8-2-10

Warm up
CFWU 3x

Skill:
Pull ups - work the Kipp, the butterfly, weighted pull ups or work on moving to a new color band


WOD
AMRAP 12 mins

7 Deadlift #275/155
14 pistols
21 double unders

Team WOD Saturday 7-31-10

Warm up


WOD - Teams of 2
One person works at a time, except on the run/ box jumps

Complete 3 Rounds of:

30 O.H. Squats #75/45 (split between each person any way you choose)
Run 100m & do 7 burpees (run together, 7 burpees each person)
30 Med ball Cleans #20/14
Run 100m & do 7 burpees
30 Push Press #75/45
Run 100m & do 7 burpees

My 'Gorilla'

So we want you to sing your praises of something good that you did each week but I also thought of what weaknesses that we have that we want to improve on...your 'gorilla' so to speak.  It can even be something regarding your overall health such as eating too much sugar, high cholesterol, etc. I know we want to overcome our weaknesses so let's share them so we can encourage each other. So your homework this weekend is to share your success from the week and share your 'gorilla'.  Please participate! 

CLF Weekly Warrior Page-Week of July 25th

It's time to share your awesome moment from this week!!!  Be proud of your crossfit achievements!!!

Attention! Crossfit Endurance Class on Friday!!!

Endurance Coach Ryan will be at the box Friday evening (July 30th) from 4 p.m. until close! (last class begins at 7 p.m.) He will be coaching an endurance WOD!  Come and participate to improve on your running technique so you can run as fast as lightning!!!  (Sorry, no a.m. class) - via Coach Monica

WOD Friday 7/30

Warm Up
CFWU
3x

WOD

"Kelly"

Five Rounds of:

400m Run
30 Box Jumps 24/18''
30 Wall balls #20/14