WOD Thursday 12-23-2010

Warm-Up
CFWU x 3

Skill
2 min Plank hold

 

Strength
Press
75% x5
85%x3
95%x1+

WOD
"MARY"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD Wednesday 12-22-2010

Warm-Up
Coach Led

Skill
2 minutes /Double Unders



Strength
Squat
75% x5
85%x3
95%x1+

WOD

5 rounds for time:
3 power snatch (135/95)
6 thruster (135/95)
9 power clean (135/95)
12 pull-ups

WOD Tuesday 12-21-2010

Reminder!  We will be having our last class at 5:15 p.m. to get ready for the first County Line Fitness Christmas party!  The party begins at 7 p.m. so bring your favorite Christmas side dish (paleo-ish) and a gift per person for the exchange! (max of $20)  It will be a good time of fun and festivities!  Get your WOD done early so you can join us!  See you then!


Warm-Up
Coach Led


Strength
Power Clean
75% x5
85%x3
95%x1+



WOD
“Karen”
For Time:
150Wallballs (20/14lbs)

WOD Monday 12-20-2010

Warm-Up
Coach Led


Strength
Press
75% x5
85%x3
95%x1+



WOD
3 rounds for time:
10 deadlift (275/185)
50 double-unders

WOD Friday 12-17-2010

WARM-UP 
Coach Led
Burgener Warm-Up

STRENGTH
 Snatch 3-3-3-3-3

WOD
3 rounds for time:
50ft KB overhead walking lunge right arm (55/35)
50ft KB overhead walking lunge left arm (55/35)
21 KB swings (55/35)

"Happy Holidays everyone,
Thank you to the community for all of the support, trust, and confidence you have given us. None of this would have happened without the contributions of the entire Certification & Training Department, Administrative & Training Staff, and our Accreditation Team: Lynne Pitts, Dave Castro, Frank Faulk, and Dr. Wallace Judd. It took countless hours of education, effort, and investment from all levels of the staff. We are blessed to have such a great team.
So, what does this mean for Level 1 Trainers?
Your Level 1 Trainer Certificate will still afford all the benefits as it did in the past - the ability to train others using CrossFit methods and the opportunity to apply for affiliation. Now, it has the added benefit of being accredited by the American National Standards Institute (ANSI) http://www.ansi.org/about_ansi/introduction/introduction.aspx?menuid=1
Is this retroactive for all Level 1 Trainers?
All Level 1 Trainer Certificate holders who have taken and passed the Level 1 Test now hold ANSI accredited Level 1 Trainer Certificates.
Here are a couple additional links that will be helpful:
http://www.crossfit.com/cf-seminars/CertRefs/L1TestFAQ.pdf
http://msrops.blogs.com/akac/files/Credentialing_Terminology.pdf
I definitely encourage you to read through these documents as they will help provide clarification to many of the questions and concerns that are coming up. If there are still any lingering questions or confusion pertaining to specific situations, feel free to contact our team at seminars@crossfit.com.
Thanks again,
Nicole"

WOD Thursday 12-16-2010

Warm-Up
Coach Led


Strength
Dead Lift
70% x 3
80% x 3
90% x 3+


AMRAP in 15 minutes:
1 power clean
2 front squat
1 split jerk
10 pushups

Choose a weight that is challenging for you.

WOD Wednesday 12-15-2010

Warm-Up
Coach Led


Strength
Power clean
70% x 3
80% x3
90% x 3+


WOD - Filthy Fifty - The Remix
For time:
50 tuck jumps
50 calorie row
50 push-ups
50 KB sumo-deadlift high-pull (55/35)
50 jumping air squats
50 deadlift (135/95)
50 MB clean (20/14)
50 lateral burpees
50 abmat sit-ups