9/30 WOD

2013 Regional
WOD (4 RNDs)
2 rope climbs
100 ft sprint
4 squat cleans (225/185/135/95) (Rx+/Rx/Rx+ladies/Rxladies)
100 ft sprint

9/28 Sat. WOD Murph

WOD  Murph
1 mile
100 pull-ups
200 push-ups
300 squats
1 mile

Or Smurph
1 mile
50 pull-ups
100 push-ups
150 squats

Join us.   There are 6 empty spots on the board.  You can do this.

9/27 WOD

 

WOD (12 min. AMRAP)
5 large tire flips
10 ft hand stand walking or 10 burpees

9/26 WOD

 

 

 

WOD ( 2013 games masters FINAL)

 

100 dbl unders

100 meter

4 rope climbs

100 meter

30 front squat (135/115/95/85) (Rx+/Rx/Rx+ladies/Rxladies)

100 meter

20 one arm db snatch (65/30)

100 meter

9/25 WOD

WOD (3 or 5 rnds)
30 wall ball
30 box jumps
400 meter

9/24 WOD

WOD
dead lift (Find your max then subtract 20 lbs for next 1 rep.) 
Then decrease by 20 lbs with reps (1-2-3-4-5-6-7-8-9-10)
Decrease by 10 lbs if your dead lift max is less than 250 lbs.

then (50-40-30-20-10)
GHD sit-ups
plank knees to shoulder

9/23 WOD

WOD
400 meter
then 10 rnds
    5 man makers (20x2/10x2)
    5 pull-ups
    15 dbl unders

finish with a 400 meter run

This one was a good one.  "Man makers" maybe should be changed to "Man Breakers".

9/21 WOD Fight Gone Bad

WOD ( one min. AMRAP each) (3 rnds)
wall ball
push press
box jump (24/20)
high pull
bike
rest

9/20 WOD

WOD
clean and jerk max

then
on the min. for 10 min.
4 floor to overhead (135/95)
4 toes to bar

This Sat. WOD / Hike (Cancelled)

Let me know if anyone is interested in doing a hike Sat. for the WOD.

I thought we would go down to the narrows in Green River.

It is beautiful and challenging.

Please advise.

BrianJ

9/20 We will try this another Sat.   Not much participation.

9/19 WOD Obstacle

WOD
TBD

9/18 WOD

WOD
150 wall ball (if you missed Mondays)

Changed due to sore shoulders from yesterdays WOD
WOD (2 rnds)
30 front squats (95/65)
20 box jumps    (30/24)

This one should be called "Jello Legs".

Cash out (3 rnds)
20 undulation
20 hammer swings

9/17 WOD

WOD (on the min. for ten min.)
5 cleans (155/135/95)(Rx+/Rx/Rxladies) Go heavier if you can.  Power. Power.
5 dips or 2 muscle-ups

If you fail to complete a round go to 4 reps each then 3 reps if needed.

9/16 WOD

WOD
150 wall ball

9/15 Sunday Special WOD

There will be a WOD this Sunday at 6:30 pm.   Please arrive at 6:15.  

WOD (5 RNDs)
8 snatch (95/65)
7 pull-ups
10 sit-ups
100 meter

9/13 and 9/14 WOD

WOD by Cindy

9/12 (Thurs.) WOD The Don

WOD
66 deadlifts (110/75)
66 box jump
66 kb swings (55/35)
66 knees to elbow
66 sit-ups
66 pull-ups
66 thrusters (45/33)
66 wall ball
66 burpees
66 double unders

9/11 WOD Griff or AMRAP

WOD
for time
Run
800 meters
400 backwards
800 meters
400 meters backwards

Or 18 min. AMRAP
1 mat length T. lunges (45/33) over head
3 inverts
3 wall walks

9/10 WOD

WOD

weighted pull-ups (7-7-5-5-3-3). Post loads

then for time (3 or 5 RNDs)
400 meter
7 overhead Squats (95/65)
8 sumo high pulls (95/65)

9/9 WOD

WOD (5 Rnds)
15 push press (115/75)
10 box jumps (30/24)

9/6 and 9/7 WOD

Cindy will be your trainer for these two days.

9/5 WOD

WOD (20 min. AMRAP)
100 meter
rope climb
8 med ball passes

9/4 WOD

WOD  (21-18-15-12-9-6-3-3-6-9-12-15-18-21)
Kb swings (60/35)
sit-ups
push-ups

8/3 WOD

WOD
front or back squat max

then ( on the min. for 10 min.)
5 front squats (GHAP)(Rx 135/95)
5 dips

reduce to 4 reps each if not completed in a min.