WOD

8.12.13

Main – WOD

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Mobility

MobWoD 42: creative pain

Front Squat (2-2-2-2-2-2-2)

8.11.13

Main – WOD

Standard 6 (No Measure)

Run 800
PVC passthroughs
25 air squats
25 sit-ups
25 push-ups
5 scorpion kicks per leg

Open Gym (Time)

Make up one of the this weeks WODs; or
Work on a skill

8/9/2013

Main – WOD

Warm-up (No Measure)

Row 500m
PVC passthroughs
10 OHS
musical medballs

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

8/8/2013

Main – WOD

Warm-up (No Measure)

50 DUS (4:1)
PVC passthroughs
10 OHS
20 leg swings (side to side then front to back)

Metcon (Time)

Run 400m
10 Jerks (105/85)
Run 800m
10 Jerks (105/85)
Run 800m
10 Jerks (105/85)
Run 800m
10 Jerks (105/85)
Run 800m
10 Jerks (105/85)

8/6/2013

Announcements

Tell your friends/family – there is a Groupon running for the kids program for a limited time.

Main – WOD

Warm-up (No Measure)

Run 400m
PVC passthroughs
10.5 OHS

2 rounds
10 hip extensions
15 ring dips
20 grasshoppers
25 walking lunges

Metcon (AMRAP – Reps)

EMOTM

15 ab-mat sit-ups
turkish get-ups for remaining time (53/35)

only score turkish get-ups for rep count

8/5/2013

Announcements

Congratulations to Ivan, our August Athlete of the Month. Brace yourselves for Ivan’s WOD!
Tell your friends/family – there is a Groupon running for the kids program for a limited time.

Main – WOD

Warm-up (No Measure)

Run 800m
PVC Passthroughs
10 OHS
squat stretch (on wall)
butterfly stretch (on wall)
5 HSPU
10 walking lunges
15 jumping pull-ups

Skill

Thrusters

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

8.4.13

Announcements

Congratulations to Ivan, our August Athlete of the Month. Brace yourselves for Ivan’s WOD!
Tell your friends/family – there is a Groupon running for the kids program for a limited time.

Main – WOD

Krispy Kreme (No Measure)

Run to Krispy Kreme and back
PVC Passthroughs
10 OHS
10 supermans
10 hollow rocks
10 jump squats

Open Gym (Time)

Make up one of the this weeks WODs; or
Work on a skill

8.3.13

Announcements

Congratulations to Ivan, our August Athlete of the Month. Brace yourselves for Ivan’s WOD!
Tell your friends/family – there is a Groupon running for the kids program for a limited time.

Main – WOD

Standard 1 (No Measure)

Run 400
PVC Passthrough
10 OHS
Sampson Stretch
Squat stretch
Walking Lunge
Toy Soldiers

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP
6 deadlifts (185/135)
7 Burpees
10 Ktbs (53/35)
Run 400 m

Crossfit Teens

Announcements

Congratulations to Ivan, our August Athlete of the Month. Brace yourselves for Ivan’s WOD!
Tell your friends/family – there is a Groupon running for the kids program for a limited time.

Main – CF Teens

Warm-up (No Measure)

Row 500m
PVC passthrough
10 Front squats

3 Rounds
10 star jumps
10 Left leg hops (Front/back)
100m run
10 Rt leg hops (front back)

Skill: KBS/ Situps

Metcon (Time)

2x 7 min AMRAP (3 min rest between)
15 sit-ups
10 kbs (10/5)
15 push-ups
10 squats

Cool down: Tabata wall sits

8.1.13

Announcements

Congratulations to Ivan, our August Athlete of the Month. Brace yourselves for Ivan’s WOD!

Main – WOD

Happy Birthday to Beth Heyer! This awful WOD is for you!

Standard 1 (No Measure)

Run 400
PVC Passthrough
10 OHS
Sampson Stretch
Squat stretch
Walking Lunge
Toy Soldiers

Metcon (Time)

Run 800 M
25 inverted burpees
50 knees to elbow
50 box jumps (24/20)
125 sit ups
Run 800 M