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Friday, July 31, 2009

Overhead Squat
1-1-1-1-1-1-1
Make sure you get low!

Thursday, July 30, 2009

3 rounds
Row 2 min
20 KTE
rest 3 min between rounds

Wednesday, July 29, 2009

HERO!!!


"DT"
5 Rounds
12 Dead Lift
9 Hang Power Cleans
6 Push Jerk

Post weight and time to comments

Remember... Hero WOD's are to honor someone who died will serving our country.  Remember him and those that are over there right now fighting for us.  If you know someone over there post to comments so we can remember him or her in our prayers and fight for them in our WOD's.
This is a picture of my cousin Brady Williamson who is in Iraq right now.
Jason Odom is also over there right now and he is a fellow CrossFitter.  

3-2-1 Go!

Tuesday, July 28, 2009

Practice Single Leg Squats

Tabata Squats- lowest round is your score
4 minutes as many muscle ups as possible

Sunday, July 26, 2009

Helen

Back Squat 3x3

Helen
3 Rounds
Run 400m
21 KBell Swings
12 Pull ups

Speed Strength

Burgener warm-up
Snatch 1RM
Clean 1RM

Friday, July 24, 2009

5 Rounds
5 Front Squats
10 Burpees

Thursday, July 23, 2009

Hang Power Clean 5x3

Row 1000m TT

Wednesday, July 22, 2009

Shoulder Press 3x3

"Mac"
21-15-9
Dead Lift
Box Jumps
Ring Dips

Tuesday, July 21, 2009

Annie

50-40-30-20-10
Double Unders
Sit ups

Monday, July 20, 2009

Josh

21 Over head squats, 95lbs
42 Pull ups
15 OHS
30 Pull ups
9 OHS
18 Pull ups

Thursday, July 16, 2009

Tabata!

Pull ups
Push ups
Sit ups
KBell Swings

Get some!

Wednesday, July 15, 2009

Over Head SQUATS!

7x3 Over Head Squats!
Practice Muscle Ups
10x60 yard sprints

Monday, July 13, 2009

Fight Gone Bad

1 minute of each exercise
Wall Ball
Sumo Dead Lift High Pull
Box Jumps
Push Press
Row
Rest 1 minute and repeat 2 more times
5x3 Back Squat

Metcon:
Row 500m
50 squats
40 sit ups
30 push ups
20 pull ups

Sunday, July 12, 2009

5x5 Full ROM Hand Stand Push ups on parallet's
7x2 Split Jerk
Metcon:
10 rounds
3 weighted pull ups
5 dead hang PU's
7 kipping PU's

Thursday, July 9, 2009

Strength:
Dead Lift 5x3

MetCon:
4 Rounds of
Run 200m
10 Hang Power Cleans, 155lbs
15 Ring Dips
5x3 Shoulder Press
3 min max rep pull ups
rest 6 min
3 min max rep HSPU's
rest 6 min
3 min row for max Cal

Wednesday, July 8, 2009

21-18-15-12-9-6-3
Front Squats, 185lbs
Sit ups

Tuesday, July 7, 2009

Strength

5x3 Dead Lift
5x3 Over head squats
post loads to comments

Monday, July 6, 2009

3x5 Dead Lift
Fran
21-15-9 
Thrusters
Pull ups
post time, and scaled or Rx'd to comments

Sunday, July 5, 2009

Split Jerk 3-3-2-2-2-1-1-1
then short metcon

Thursday, July 2, 2009

Annie

50-40-30-20-10
Double Unders
Sit-Ups

Wednesday, July 1, 2009

3 rounds
10 pull ups
10 front squats, 165lbs
10 burpees