WOD 8/1/12

Sam and Sidney hitting the Rowers while Carrie

and Jennifer go at it on the Airdyne's.

Met-Con:
Row

2x1000m
2x500m

2x250m

Rest for 1.5x the row time from each attempt

WOD 7/31/12

Push-Ups with Carrie, Haley, Jacob, and Gabe.

Strength:Power Cleans 1-1-1-1-1-1

Met-Con:

7 Rounds
7 Pull-Ups
7 Clapping Push-Ups
7 Jumping Alternate Lunges
7 Toes-to-Bar

WOD 7/30/12

Brant and Sidney repping out some Thrusters.

Strength:
Squat 5x3 @85%

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

DB Thrusters
50-40-30-21-10
Double Unders

WOD 7/26/12

Carrie, Sidney, and Jennifer working through Pull-Ups

and Pistols.

Skill Work:
Handstand Push-Ups
Pistols

Met-Con:
Mary
AMRAP 20 Minutes
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

WOD 7/23/12

Sidney locking out an overhead press

Strength:
Shoulder Press 3x5

5 @ 65%, 5 @ 75%, 5 @ 85%

Met-Con:

15 rounds,

Every 30 Seconds Perform the Following...
1 Squat Clean + 1 Front Squat



WOD 7/20/12

Sidney, Carrie, and Jennifer enjoying the DB Burpee Deadlift.

Strength:
Floor Press 5-5-5-5-5

Met-Con:

5 Rounds

10 Burpees Facing the Bar

10 Deadlift

Compare to 10/18/11



WOD 7/19/12

Amir loves him some Squats!

Strength:
Squats 5-5-5-5-5

Met-Con:
8 Rounds

3 Snatch

6 Box Jumps

100m Run

Rest :30

WOD 7/18/16

Fouad at the top of a Dynamic Push-Up

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

Met-Con:
AMRAP 10 Minutes
15 Sit-Ups
10 Push-Ups
5 Dips

WOD 7/17/12

Amber and Sidney working on their Press

Strength:
Shoulder Press 5-5-5-5-5

Met-Con:
5 Rounds of
3:00 to complete the following. Rest for

the remainder of the time until the next round starts
5 Deadlift
5 Hang Power Clean

5 Front Squat
5 Push Press

200m Run

WOD 7/16/12

Lindsy showing good extension at the top of a KB Swing

Strength:
Squat Cleans

Met-Con:
21-15-9
Wall-Ball

Double-Unders

KB Swings

WOD 7/15/12

Carrie setting up her Back Squat during the Bear Complex

Sunday Team WOD
In Teams of Two Complete:
100 Walking Lunges
100 Pull-Ups
100 Sit-Ups
100 Back Squats

100 Push Press

WOD 7/13/12

Amir and Lauren with a 1 arm KB overhead  run

Strength:
Squats 5x5

Met-Con:

6x 60 Yard Pro Long Shuttle

*Long Shuttle: From a starting line, an athlete runs 5 yards straigh ahead

and back pedals to the starting line, then 10 yards and back, then 15 yards and back.

You must bend down and touch the line at each 5, 10, 15 yard intervals.

You end up with a total of 6 touches and 60 yards.

Compare to 1/11/12

WOD 7/12/12

Jacob, Robby, Sam, and Desiree working through "DT"

Skill:
Handstands

Met-Con:
10-9-8-7-6-5-4-3-2-1
Power Cleans
Pull-Ups

WOD 7/11/12

Strength:
Deadlift 3x10

Met-Con:
Back by Popular Demand...

Deck of Cards

Everyone in the class will work together to decide

what movement each card will represent. Each person

draws their own card and does the corresponding

movement/reps then sets the card aside. Go through the

deck an equal number of times as there are participants

(ie. 4 people, 4 times through)

WOD 7/10/12

Amber and Fouad doing Shoot Throughs

Strength:
Weighted Ring Dips 5x5

Met-Con:
AMRAP 12 Minutes

Run 50m
5 Shoot Throughs

10 KB Swings

WOD 7/9/12

Sidney and Carrie working on their Snatch.

Strength:
Snatch Balance

Met-Con:
7 Rounds for Time
7 Power Snatch
7 Overhead Squats
7 Burpees
7 Toes-to-Bar

WOD 7/5/12

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Strength:
Weighted Pull-Ups 5x3

Met-Con:

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts

http://www.crossfit.com/mt-archive2/008466.html



WOD 7/3/12

Here is a great video going over this series of movements.

Bear Complex:
7 Sets of the Following Sequence:

Power Clean

Front Squat

Push Press

Back Squat
Push Press

Complete Five Rounds of this sequence. 

Add weight for each round and rest as needed between rounds.

Rules:
The bar may not rest on the ground once you have started your set.

The start of the clean must come from the ground.
The squat must go below parallel and the press has to be locked out.

The Squat and Press can be combined into a Thruster, but you have to

fully stand with the clean before going into your Front Squat.

There is no time component to this workout, and during a set you can

rest with the bar anywhere but on the ground.

WOD 6/2/12

Sidney using the box to work towards a Pistol

Strength:
Turkish Get-Ups 3-3-3-3-3

Met-Con:
AMRAP 10 Minutes
10 Wall-Ball

10 Pull-Ups
10 Pistols

WOD 7/1/12

Met-Con:

3 Rounds for Time
400m Run

52 Push-Ups
30 KB Swings (55#/35#)
9 Box Jumps (30"/24")

6 Front Squats (155#/115#)

After the 3 Rounds Complete a 1000m Row

http://bringbowehomewod.com/