WOD 12/29/11

Jennifer's favorite, Sandbags!

Strength:

Squats 5-5-5-5-5

Met-Con:

5 Rounds for Time

50m Overhead Carry

10 Sandbag to Shoulder

15 Squats with Sandbag

WOD 12/28/11

Lindsy working her way through the 12 Days of Christmas WOD

Strength:

Deadlift 5-5-5-5-5

Met-Con:

With a 10 Minute Clock Complete:

21-15-9

Burpee Box Jumps
Pull-Ups

Max Double Unders until the time runs out



WOD 12/27/11

Sidney and Brant flipping some tires

Skill:

Snatch

Met-Con:

EMOTM for 12 Min

1 Snatch

5 Tire Flips

WOD 12/26/11

Amir, Brant, and Jason swinging the 'bells.

Strength:

Push Press 5-5-5-5-5

Met-Con:

4 Rounds for Time

20 KB Swings

30 Sit-Ups

40 Squats



WOD 12/21/11

Jason getting deep on some squats

Strength:

Squats 10x3

Front Squat 5x3

Good Mornings 5x5

WOD 12/20/11

Carrie working up to some heavy deadlifts

12 Days of Christmas WOD:

To the tune of the 12 Days of Christmas move through the

following movements.  For each day you are counting down

all the way back to day 1.

1 Deadlift

2 DB Push Press

3 DB Squat Cleans

4 T2B

5 Ring Rows

6 Box Jumps

7 V-Ups

8 KB Swings

9 Double-Unders

10 Burpees

11 Sandbag Shoulders

12 Wall-Ball

WOD 12/19/11

Brant moving through some ring push-ups

Strength:

Weighted Push-Ups 5-5-5-5-5

Met-Con:

1 Minute Sit-Ups

1 Minute Rest

1 Minute Box Jumps

1 Minute Rest

1 Minute Pull-Ups

1 Minute Rest

1 Minute Squats

1 Minute Rest

WOD 12/14/11

Brant knocking out some sit-ups

Strength:

Ring Dips 5-5-5-5-5

Met-Con:

EMOTM for 10 Minutes

5 Ring Push-Ups

10 V-Ups



WOD 12/13/11

Brennan working on his Front Squat

Strength:Shoulder Press 5x5 @75%

Squat 5x5 @75%

Deadlift 5x5 @75%

WOD 12/12/11

Sidney's favorite...Burpees!

Skill:

Cleans

Met-Con:

3 Rounds

400m Run

10 Burpee Box Jumps

10 SDHP

10 Thrusters

1 Minute Rest

WOD 12/9/11

Willie, Jennifer, Lilly, Lindsy, and Jason at the Grub Run.

Skill:

Turkish Get-Ups

Met-Con:

5 Rounds of

200m Run

15 Front Squat

WOD 12/8/11

Sidney and Amir with early morning wall-balls.

Skill:

Double Unders

Met-Con:

10 DB Squat Cleans
15 DB Push Press

20 Walking Lunges w/ DB

25 Pull-Ups

30 Box Jumps
35 Wall-Ball

40 Double Unders

WOD 12/7/11

Brant with the Deadlift PR

Skill:

Snatch

Met-Con:

5 Deadlift @60%

10 Sit-Ups

15 Lateral Jumps

WOD 12/6/11

Amir, Jason, and Lindsy moving through push-ups and sit-ups.

Strength Work:

Front Squat 10x3 @80%

Back Squat 4x3 @80%

Push Press 5x3

100 Sit-Ups

WOD 12/5/11

Carrie and Chris working through some OHS.

Strength:

Ring Push-Ups 4x Max Reps

Met-Con:

"Jeremy"

21-15-9

Overhead Squat

Burpees

http://www.crossfit.com/mt-archive2/001249.html

WOD 12/1/11

Sidney loving deadlifts

CrossFit Total

1 Rep Max Shoulder Press

1 Rep Max Squat

1 Rep Max Deadlift

WOD 11/30/11

Amir, Brant, and Jason busting out some box jumps

Skill:

Pistols

Met-Con:

AMRAP 10 Minutes

5 Pull-Ups

10 Pistols

15 Box Jumps

WOD 11/28/11

KB Swings and Sit-Ups with Carrie and Amir

Strength:

Weighted Pull-Ups 5-5-5-5-5

Met-Con:
5 Rounds for Time

8 Sandbag Shoulders
16 Push-Ups
24 Sit-Ups

WOD 11/23/11

Sidney and Amir on a Plate Carry

Strength:

Squats 3-3-3-3-3

Met-Con:

3 Rounds

Run 800m

Rest 2 Minutes

WOD 11/22/11

Chris, Amir, and Sidney

Strength:

Deadlift 3-3-3-3-3

Met-Con:

15-12-9-6-3

KB Swings

SDHP

Box Jumps

WOD 11/21/11

Brant and Amir going overhead

Skill/Strength:

Snatch 

 

 

Met-Con:

AMRAP 3 min, 1 min rest, then AMRAP 6 min
10 Hang Power Snatch

10 V-Ups

10 Push-Ups

10 Jumping Alternate Lunges

WOD 11/18/11

Brant and Amir working hard at Team "Murph"

Skill:

Double Unders

Met-Con:

4 Rounds for Time

10 Knees to Elbow

20 Walking Lunges

20 Mountnain Climbers

1 Minute Rest

WOD 10/17/11

Lindsy working through some Push-Ups.

Strength:

Weighted Push-Ups 5-5-5-5-5

Met-Con:

Grace

30 Clean & Jerk



WOD 11/16/11

Brant chipping away at Karen.

Strength:

Overhead Squat 5-5-5-5-5

Met-Con:

3 Rounds for Time

15 KB Swings

20 Wall-Ball

25 Sit-Ups

WOD 11/15/11

Jump on that tire Sidney!

 

Strength:
Pull-Ups 5-5-5-5-5

Met-Con:

AMRAP 15 Minutes

5 Deadlift

10 Tire Jump Through

100m Plate Carry

WOD 11/14/11

Amir doing sit-ups while Sidney was setting a Double-Under PR.

Strength:

Shoulder Press 3-3-3-3-3

Met-Con:

EMOTM for 12 Minutes

6 Sandbag Shoulders

5 Burpees

WOD 11/9/11

Yay for Dumbell Squat Cleans!

Strength:

Squats 3-3-3-3-3

Met-Con:

21-15-9

Deadlift

Box Jumps

WOD 11/8/11

Willie knocking out WOD 4 at the CrossFit FX TX

Games Unleased III this weekend.

Strength:

Floor Press 3-3-3-3-3

Met-Con:

Karen

150 Wall-Ball

WOD 11/02/11

Strength:
Deadlift 3-3-3-3-3

Met-Con:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of
rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the

third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

WOD 11/01/11

OHS and Box Jumps!

Strength/Skill:

Squat Cleans

Met-Con:

10-9-8-7-6-5-4-3-2-1

DB Squat Clean

DB Push Press

Pistols

WOD 10/30/11

Happy Halloween!

Strength:
Squats 3-3-3-3-3

Met-Con:

5 Rounds for Time

400m Run

25 Sit-Ups

25 Double Unders

WOD 10/28/11

I think Brant loves Fran!

Strength:

Squats 5-5-5-5-5

Met-Con:

3-6-9-12-9-6-3

Overhead Squat

Box Jumps

WOD 10/27/11

Flip that tire Sidney!

Skill:

Kipping Pull-Ups

Met-Con:

Fran

21-15-9

Thrusters

Pull-Ups

WOD 10/26/11

Lindsy working on her Push Press.

Strength:

Weighted Push-Ups 3x Max Reps

Met-Con:

3 Rounds

Run 800m

25 Good Mornings

50 Double Unders

WOD 10/25/11

A nice Sunday Morning workout.

Strength:

Deadlift 5-5-5-5-5

Met-Con:

AMRAP 12 Ladder

Front Squat

Burpees

Complete 1 Front Squat and 1 Burpee for

the first round, 2 Front Squats and Burpees the

second, and continue through as many rounds as possible

in 12 minutes by adding 1 rept to each movement each round.

WOD 10/24/11

Carrie putting up the big numbers overhead!

Strength:

Pull-Ups 5x5

Met-Con:

4 Rounds for Time

10 Clean & Jerk

15 V-Ups

20 Squats

25 Double-Unders

WOD 10/21/11

Sidney and Brant flipping the tires.

Strength:

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

WOD Demo:

http://www.youtube.com/watch?v=InrOCLboGps

WOD 10/20/11

Fun with Turkish Get-Ups.

Skill:

Double-Unders

Met-Con:

21-15-9

Weighted Walking Lunges

DB Snatch (Right Arm)
DB Snatch (Left Arm)

Pull-Ups

WOD 10/19/11

Brennan Returns!

Strength:
Squat 3x12

Met-Con:
EMOTM for 15 Minutes
4 Cleans
6 Jumping Alternate Lunges

WOD 10/18/11

Lindsy and Jennifer doing sit-ups.

Skill:

Snatch Balance

Met-Con:

5 Rounds

10 Burpees Facing the Bar

10 Deadlift

WOD 10/17/11

Brant ejoying a plate carry.

Skill:

Running Form

Met-Con:

4 Rounds

200m Run

20 Pull-Ups

200m Run

20 Push-Ups

200m Run

20 Pull-Ups

200m Run

20 Squats

WOD 10/14/11

Sidney and Chris working with the barbell's.

Strength:

Snatch Balance 3-3-3-3-3

Met-Con:

AMRAP in 12 Minutes

5 Knees-to-Elbows

10 DB Snatch Right Arm

10 DB Snatch Left ARm

15 Box Jumps

WOD 10/12/11

Brant and Amber loving the DB Squat Cleans.

Strength:

Squat 3-3-3-3-3

Met-Con:

400m Plate Carry

50 Double Unders

40 Sit-ups

30 Push-ups

20 DB Push Press

10 Pistols

WOD 10/10/11

Carrie, Chris, and Sidney doing some work.

Strength:

Floor Press 5-5-5-5-5

Met-Con:

5 Rounds for Time

5 Cleans

7 Push Press

9 Front Squat

WOD 10/7/11

Brant Spent after Tabata Push-Ups.

Strength:

Deadlift 3x10

Met-Con:
21-15-9
Snatch

KB Swings



WOD 10/6/11

Sidney striking a Pose

Skill: 

Pistols

Met-Con:

Tabata Box Jumps
Tabata Bottom-to-Bottom Squats
Tabata Double-Unders
Tabata Push-Ups
Your score is the total reps for each movement.

WOD 10/4/11

Amber working hard on the Overhead Squat.

Strength:

Clean & Jerk 3-3-3-3-3

Met-Con:

5 Rounds for Time

10 Pull-Ups

15 DB Squat Cleans

20 Sit-Ups



WOD 10/3/11

Carrie, Sidney, & Chris doing Turkish Get-Ups.

Met-Con:

Run 1 Mile

3:00 rest

Run 800m

2:00 rest

Run 400m

1:00 rest

Run 200m

:30 rest

Run 100m

WOD 9/30/11

Swinging the KettleBells at 6am

Strength:

Push Press 6-6-6-6

Met-Con:

21-15-9

Deadlift

Ring Dips

WOD 9/28/11

Jennifer running hard.

Skill:

Turkish Get-Up

Met-Con:

5 Rounds of

Run 400m

25 Squats





WOD 9/27/11

Who loves Overhead Squats?

Strength:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

WOD 9/26/11

Don't be afraid to try new sports or activities!

Strength:

Floor Press 5-5-5-5-5

Met-Con:

4 Rounds for Time of:

15 Box Jumps Over the Box

12 KB Swings

9 Pull-Ups