WOD

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

7.31.13

Announcements

CF Kids’ Pre-School Class has been moved from 10 a.m. to 2:30 p.m. on T/Th

Main – WOD

Standard 7 (No Measure)

Run 400m
PVC passthroughs
10 OHS
Sampson Stretch
Squat Stretch (on wall)
10 leg swings each leg (side to side/front/back)
Walking Lunges
1 minute plank (2x)

Back Squat (5-5-3-3-1-1)

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

7.30.13

Announcements

CF Kids’ Pre-School Class has been moved from 10 a.m. to 2:30 p.m. on T/Th

Main – WOD

Standard 1 (No Measure)

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

Metcon (Time)

3 Rounds
800 M run
30 Ktbs (53/35)
20 pull ups
10 Goblet squats (53/35)

Checkov? Well, this here’s McCoy.We find a Spock, we got us an away team.

Announcements

CF Kids’ Pre-School Class has been moved from 10 a.m. to 2:30 p.m. on T/Th

Main – WOD

This is the Gary’s Athlete of the Month WOD. He chose Boondock Saints as his movie!

Standard 3 (No Measure)

Run 400
PVC Passthroughs
10 OHS
Sampson stretch
3 rounds
5 HSPU
10 Burpees
15 hip ext

Hang Clean (1-1-1-1-1)

Metcon (Time)

21-15-9
Hang Squat Clean (115/80)
Ring push ups

7.27.13

Announcements

CF Kids’ Pre-School Class has been moved from 10 a.m. to 2:30 p.m. on T/Th

Main – WOD

Standard (No Measure)

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

Metcon (Time)

Run 400
60 Wall balls (20/16)
50 ktb (53/35)
40 Box Jumps
30 sit ups
25 T2B
15 burpees
Run 800

7/26/2013

Main – WOD

standard 5 (No Measure)

2 minutes of DU/SU
PVC Passthroughs
10 OHS
Sampson stretch
High Knee pull stretch complex
2 rounds
5 pull ups
10 hip ext
15 grasshoppers

Metcon (AMRAP – Rounds)

EMOTM for 20 minutes

2 squat cleans and 1 jerk (75%)

Metcon (Time)

Perform 3 rounds for max reps of each round…

1 minute box jumps, 24″/20″
1 minute Row (cal)
1 minute double unders
1 minute rest