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

WOD 9/23/11

Jennifer down to just 2 thin red bands for pull-ups.  How

much longer until she gets her first unassisted pull-up?

Strength:

Deadlift

15 Minutes to find your 1RM

Met-Con:

“The Dirty Thirty”

30 Box Jumps

30 Jumping Pullups

30 K.B. Swings

30 Lunges

30 Knee to Elbow

30 Push Press

30 Back Extensions

30 Wall Balls

30 Burpees

30 Double-Unders



WOD 9/22/11

Pull-Ups and Ring Rows

Strength:
Squat Cleans 3-3-3-3-3

Met-Con:
EMOTM for 10 Minutes

5 OHS

5 Burpees

WOD 9/21/11

6 A.M.'ers just hanging around

Skill:

Double-Unders

Met-Con:
15 Minute AMRAP

100m Farmers Carry
15 Push Press

10 V-Ups
5 Tuck Jumps

WOD 9/20/11

Chris doing bar facing burpees.

Strength:
Ring Dips 3x Max Reps

Met-Con:

Complete the following for time:

10 Pull-Ups

20 Broad Jumps

10 Pull-Ups

30 Jumping Alternate Lunges

10 Pull-Ups

40 Squats

10 Pull-Ups

50 Sit-Ups

WOD 9/19/11

Jennifer, Chris, Carrie, and Sidney working through an AMRAP.

 

Strength:

Squat 5-5-5-5-5

Met-Con:

21-15-9
SDHP
Push-Ups
Sit-Ups

WOD 9/15/11

Amber and Brant busting out some Jumping Alternate Lunges

Met-Con:

In Teams of 2 Complete the following for time:
400m Run

60 Wall-Ball

200m Run

50 Box Jumps

100m Run

40 Goblet Squats

50 m Run

30 Overhead Walking Lunges

2011 CrossFit Games on ESNP2

Tell all of your friends and family to watch ESPN2 from

7-9pm CST tonight (September 14th), September 21st, and September
28th to see a recap of the 2011 CrossFit Games.  Each night

ESPN will air four 30 minute segments going over different

workouts from each day.  This is a great way to get the word out

about what we do and what we work towards.  This is the first time

any part of the CrossFit Games has been televised, and a huge

victory for the entire CrossFit community.

http://games.crossfit.com/features/videos/coming-espn2

WOD 9/13/11

Brennan working through his first round of Barbara

Strength:

Deadlift 3-3-3-3-3

Met-Con:

AMRAP 10 Minutes

5 Knee to Elbows

10 DB Squat Cleans 

15 Lateral Jumps

WOD 9/12/11

Kristen working on her Front Squats

Strength: 

Floor Press 5-5-5-5-5

Met-Con:

4 Rounds for Time

400m Run

15 Thrusters

15 Pull-Ups

WOD 9/9/11

Chris, Sidney, and Jennifer knocking out Barbara.

Strength:Ring Dips

Met-Con:

21-15-9

Deadlift

KB Swing

30 Double Unders After Each Round



WOD 9/18/11

Jennifer doing intervals on the Airdyne

Met-Con:

"Barbara"

5 Rounds of

20 pull-ups

30 push-ups

40 sit-ups

50 squats

3:00 rest

WOD 9/06/11

Strength:

Front Squat 3x8

Met-Con:

Death by 25m
Run 25m the first minute, 50m the second,

75m the third, etc until you cannot coplete

the distance for that minute