WOD 9/02/11

Brennan and Willie knocking out some Push Press

 

Skill:

Double Unders

Met-Con:
15-12-9-6-3
Power Cleans

Bar-Facing Burpees

WOD 8/31/11

Strength:

Snatch

Met-Con:

Eight Rounds For Time

Push Press, 20 Seconds

10 Second Rest

Jumping Alternate Lunge, 20 Seconds

10 Second Rest

Record total reps of each movement

WOD 8/30/11

In a team of 2 complete:
1 Mile Run
100 KB Swings
1 Mile Run
100 Squat Jumps
1 Mile Run
100 SDHP

Who wants to run in the Beach to Bay Marathon Relay this year?

WOD 8/29/11

Lindsy going strong during "Nancy"

Strength:

Weighted Push-Ups

Met-Con:

AMRAP in 12 Minutes
12 V-Ups

9 Box Jumps

6 Deadlift



WOD 8/26/11

Nancy

5 Rounds for time

400m Run

15 OHS

WOD 8/24/11

Strength:Pull-Ups 5x5

Met-Con:

5 Rounds for Time of

15 Deadlift

15 Toes-to-Bar



WOD 8/23/11

Strength:
Front Squat 4x6

Met-Con:

5 Rounds for Time of

40 Double Unders

30 Box Jumps

20 KB Swings

Here is a great instructional video to help you get consistent double unders.
http://vimeo.com/2969537

WOD 8/19/11

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Rest 3:00
Tabata Airdyne



WOD 8/17/11

"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

http://www.crossfit.com/mt-archive2/007821.html

WOD 8/16/11

Run 5k

http://www.crossfit.com/mt-archive2/007820.html

WOD 8/15/11

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. Use as many sets in any order each minute as needed. http://www.crossfit.com/mt-archive2/007819.html

WOD 8/12/11

Come out and check out the LifeAsRx Tour tomorrow (August 13th) during the Eurpoa Super Show at the Dallas Convention Center.

http://www.asrx.com/ustour/dallas/

Strength:

Weighted Push-Ups: 4xMax Reps

Met-Con:

21-15-9
KB Swings

Pull-Ups

WOD 8/11/11

Strength:

Ring Dips 5x5

Met-Con:

Power Clean Ladder

Complete 1 PC the first minute,

2 the second, 3 the third, etc until

you cannot finish the reps for that

minute

NTSE WOD 8/9/11

As a team complete 3 rounds for time of:

400m Over Head PVC Carry

20 Lateral Jumps
20 Squats with PVC