8/1 WOD Thurs.

WOD
100 dbl unders
100 meter run
30 front squat (135/95)
100 meter
100 meter farmer carry (30/20) dbs (60/40 Rx+)
20 db snatch (60/40)
100 meter run

7/31 WOD

WOD
clean and jerk max
then
3 reps clean and jerk on min. for 10 min.

No one did this one last week.

7/30 WOD Tues.

WOD
30 handstand push-ups
3 sled pull/push
30 pull-ups

7/29 WOD

WOD
7/26 or 7/27 WOD

7/27 WOD

WOD (4 RNDs)(7 RNDs Rx+)
10 snatch (115)
10 burpee pull-ups
10 toes to bar
200 meter run

7/26 WOD

WOD
clean and jerk max

then
3 clean and jerk on the min. for 8 min. (GHAP)

7/25 WOD

WOD (21-15-9)
deadlift (275/ 205)
box jump (30/24)

Age 45-50  best in world
       men     women
1st   4:54      3:27
10th  5:06     4:39

7/24 WOD

WOD
tabata each item with 1 min. rest between each
row
squat
pull-up
push-up
sit-up

The games finals have started.    Go to games.crossfit.com.

7/23 WOD

WOD (3 rnds) (95/65)
6 deadlift
6 front squats
6 sumo dl high pull
6 back squats
6 push jerks

7/22 WOD Sitting Karen

 

WOD (2 RNDs)
50 wall ball
25 GHD sit-ups

7/20 WOD Sat. Regionals 6

WOD
100 dbl unders
50 handstand push-ups
40 toes to bar
30 shoulder to OH (160/135/95) (Rx+/Rx/Rxladies)
3 mat lengths T. lunges (160/135/95)

7/19 WOD Friday

WOD
OH squat ladderr
Start at (45/33) and go up 10 lbs. no slower every min. until failure.  Record top load.

7/18 WOD

WOD
bench (5-5-4-4-3-3)
record loads

then for time (2 rnds)
15 large tire burpees
30 tire slams

7/17 WOD

WOD
each one for time.
100 meter
200 meter
400 meter

then (5 rnds) not for time
5 handstand push-ups ( record total good reps) ( work on this)
5 bar muscle ups or chest to bar or pull-ups

7/16 WOD

WOD
50 doubl unders
2 rope climb
50 dead lift (135/95)
50 wall ball
50 box jumps
50 floor wipers
50 med ball clean and press
2 rope climbs
50 double unders

7/15 WOD

WOD (on the min. for 10 min.)
5 cleans (135/95)
5 dips

if you miss a rep on a round go to 4 reps each

Cash out (3 rnds)
10 ab wall ball
10 good mornings (45/33)

7/13 WOD

WOD (6 RNDs)
10 floor to overhead (95/65)
10 burpees
10 toes to bar
200 meter

7/12 WOD

WOD

Snatch (1-1-1-1-1)

List your 5 top loads

7/11 WOD

WOD (20 min. AMrAP)
7 front squat (95/65)
7 rope tricepts
7 rope pull-ups
100 meter

7/10 WOD Wednesday

7/9 WOD

WOD (21-15-9)
dead lift (225/160)
burpees
sit-ups
400 meter

7/6 and 7/8 WOD

WOD  (every min. for 10 min)
5 floor to over head (135/95)
5 toes to bar

No one got Rx on this one.  
If you are unable to make a round you should drop to

4 floor to OH
4 toes to bar

7/5 WOD

WOD (5 RNDs)
2 short mat length T. Lunges (75/55)
4 short mat length bear crawl

Ransom  11:20  Rx
Brian J.    10:30
Abbie

7/4 WOD

WOD (15 AMrAP)
5 pull-ups
2 turkish get-ups (30/20)
15 sit-ups

7/3 WOD Push Nancy

WOD (5 cycles)
400 meter
7    push press (use same load as OH squats)
8  OH squats (95/65)

July 4th Schedule

I will have one workout at 5:00 pm if I have enough interest (at least 3 people) on July 4th (Thurs.)
Please let me know if are interested.

7/2 WOD

WOD

Dead Lift Max

then

100 pull-ups for time

Cash out (3 rnds)
20 undulation
20 hammer swings
20 squats

                  DL        Pull-ups
Cindy L.    185
Ransom      305        13:55  Rx
B. Mel       165         
Daniel         na            30:00  Rx
Brian J.       405          6:22    Rx
Marco        405          11:30   Rx
L. Mel        

7/1 WOD

WOD ( 4 min. AMRAP  and 1 min. rest after each set)

400 meter
DB swings (30/20)

400
burpee pull-up

400
push-ups

400
wall ball

               DB swings     burpee Pullups      push-ups         wallball
Mark            84                   19                     50                   43   Rx
Brian J          75                    20                     55                  35    Rx
Ransom         67                   16                     35                   29    Rx
Cindy S.        79                    13                     46                   29   Rx
Cindy L.
Chris              88                   20                     40                    23   Rx
Kyle
Daniel