WOD 6/29/12

Jennifer, Carrie, and Sidney reping through some sit-ups.

Strength:
Deadlift 5x5 @75%

Met-Con:
AMRAP 15 Minutes
12 Pull-Ups

18 Squats 

24 Sit-Ups

30 Double-Unders

WOD 6/28/12

Sam, Jacob, Jennifer, Desiree, and Carrie having fun

with the Kettlebells.

Strength/Skill:
Power Snatch

Met-Con:

5 Rounds

10 KB Snatch - Right Arm
50m Overhead Carry - Right Arm

10 KB Snatch - Left Arm
50m Overhead Carry - Left Arm

:60 rest

WOD 6/27/12

Jennifer and Carrie having fun on a Sunday Team WOD.

Be nice Jennifer...

Strength:
Weighted Ring Dips 5x5
Weighted Pull-Ups 5x5

Met-Con:
Death by 25 M
Run 25m the first minute
Run 50m the Second Minute

...Until You Cannot Complete the Distance

For That Minute

WOD 6/26/12

Willie shouldering the big (~205#) stone

Skill:
Atlas Stone Work

Met-Con:
4 Rounds
5 Stones Ground to Shoulder
10 Push-Press
20 Lateral Jumps over the Bar

WOD 6/25/12

Desire, Amir, and Fouad working on their Front Squat

Strength:
Clean and Jerk 1RM

Met-Con:

21-15-9
Front Squat (135/95)
Dynamic Push-Up

WOD 6/24/12

Team "Strange"

Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps

http://www.crossfit.com/mt-archive2/008445.html

WOD 6/21/12

Brant and Jennifer getting some air on their box Jumps

Strength:
Deadlift 1RM

Met-Con:
"Dirty Thirty"
30 Box Jumps
30 Juping Pull-Ups
30 KB Swings
30 Walking Lunges
30 Knees-to-Elbow
30 Push Press
30 Back Extension/Good Mornings

30 Wall-Ball

30 Burpees
30 Double-Unders

WOD 6/20/12

Strength:
Weighted Ring Dips 5x5

Met-Con:

5 Rounds
6 Shoot Throughs
8 CTB Pull-Ups

10 Pistols 

WOD 6/19/12

Push-Ups and Sit-Ups while team mates hold a bumper

plate during Sunday's Team WOD

Strength:
Shoulder Press
Work up to a new 1RM
Then 3x5 @80%

Met-Con:
10 Rounds
10 Push-Ups
50m Sprint
Rest 60 seconds

Try to maintain a consistent pace and keep al

ronds within 5 seconds of each other

WOD 6/18/12

Amir working heavy on his squats

Strength:
Overhead Squat 3-3-3-3-3
Front Squat 3-3-3-3-3
Squat 3-3-3-3-3

WOD 6/15/12

Amir digging deep on the rower

Met-Con:
Row 1000m
Then 5 Rounds for Time
20 Push-Ups
20 Walking Lunges

WOD 6/14/12

Lindsy is starting to string together some Double-Unders!

Strength:
Weighted Pull-Ups 3-3-3-3-3
Weighted Ring Dips 3-3-3-3-3

Met-Con:
50-40-30-20-10

Squats

Sit-Ups

WOD 6/13/12

Amber and Amir swinging the Kettlebells

Strength:

Squats 3-3-3-3-3

Met-Con:
EMOTM for 12 Minutes
7 KB Swings
Max Rep Double-Unders

Post weight used and total completed

double-unders to comments.

WOD 6/12/12

Lauren getting in a good Deadlift

Strength:
Power Cleans 3-3-3-3-3

Met-Con:
"DT"

5 Rounds for Time

155 Pound Deadlift - 12 Reps
155 Pound Power Clean - 9 Reps

155 Pound Push Jerk - 6 Reps

Compare to 7/17/11

WOD 6/11/12

Amir working on his Split Jerk

Strength:
Jerk 3-3-3-3-3

Met-Con:

4 Rounds for Time

Run 400m

15 Pull-Ups
15 Burpees
Rest 1 Minute

WOD 6/7/12

Sit-Ups and Push-Ups from last weekend's Team WOD

Strength:

Turkish Get-Ups 3-3-3-3-3

Met-Con:

Tabata (:20 on/:10 off for 8 Rounds)

Ring Rows

Sit-Ups

Push-Ups



WOD 6/6/12

Amir showing his lover for the DB's.

Strength:

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

Met-Con:

3 Rounds of

AMRAP 5 Minutes

5 DB Clean & Press

10 Squats

Run 100m

Rest 2 Minutes

WOD 6/5/12

Sidney on the rings.

Strength:

Power Snatch 3-3-3-3-3

Met-Con:

21-15-9

Deadlift

Ring Dips

Compare to 6/30/11

WOD 6/4/12

Amir and Carrie pushing through some Jumping

Alternate Lunges.

Strength:

Shoulder Press 3-3-3-3-3

Met-Con:

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

KB Swings
Jumping Alternate Lunges

V-Ups

WOD 6/3/12

Having fun with a weekend WOD!

Sunday Morning Team WOD

In teams of 2 complete the following

with only 1 team member moving

at a time:

100 Wall-Ball

50 Sit-Ups

100 Push-Ups

50 Sit-Ups

100 Squats

50 Sit-Ups

100m Bear Crawl

50 Sit-Ups

1000m Run

WOD 6/1/12

Lindsy on the dip portion of a paralette shoot through

Strength:

Push Press 3x5

Met-Con:
5 Rounds for Time of

5 Tire Flips
10 Tire Jump Throughs

5 Paralette Shoot Throughs