20120912

Warmup:
75 Double unders
25 Squats
10 Jumping lunges each leg
Hamstring stretch, Paleo Chair, Shoulder mobility


EMOTM +1 Full Squat Cleans for 15 mins - 95/65

1st minute-1
2nd minute-2
Etc...until you cannot finish the # of cleans for that round
Score is rounds completed

Then AMRAP 5 Min of:

5 KB Swings  24/16
3 Burpee pullups

9-11 WOD

Meet at 0545 and 1700 in building 707

9-11 Rememberance WOD

When one person finishes the row the next person starts.  We will write down the start time and the stop time for each person and calculate out the times at the end.

2001m row
11 box jumps (36in)
11 thrusters (135#/95#)
11 burpee to chest to bar pull ups
11 power cleans (175#/115#, AA Flight #175 (south tower))
11 hand stand push ups
11 kb swings (2 pood/1.5 pood)
11 toes to bars
11 deadlifts (175#/135#)
11 push jerks (115#/75#)
2001m row

20120910

Meet at 0545 and 1700 at bldg 707

'Grip and Griff'
200m plate carry 45/25
Run 800m
Backwards run 400m
Run 800m
Backwards run 400m
200m plate carry 45/25

20120907

"Grace"
For time.
30 Clean and jerks. 135/95

20120906

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

20120905

"Annie"

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

X3 singles for newbs, x4 for anyone that has had more than a month of crossfit

20120904

I am posting from my phone while I wait for internet in my new place, so no pictures for the time being.

Meet in 707 at 0545 and 1700.

"CrossFit Total"
You have three attempts to find your max
Press, squat and deadlift.

20120831

Every 90 seconds for 15 minutes (10 total rounds):

21 Double-Unders
7 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

1 minute AMRAP of Jerks @ 135/75#

-then (no break)-

100 Burpees for time.
*Perform 2 Power Cleans EMOM beginning after the first minute @ 135/75#.

10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 135/75#

Score is total # of jerks and time for burpees. You may split jerk or push jerk.

Modified from Outlaw Crossfit

20120829

Bad deadlift form on left, Good deadlift form on right

Meet at 0545 and 1700 @ Bldg 707

Dan Norwood will be coaching the AM

Deadlift-  20mins to find 3 rep max

Amrap 10 minutes

3 Handstand pushups

7 Box jumps

9 KB Swings 24/16

20120828

Meet at BLDG 707 @ 0545 and 1700

Tabata time

8 rounds of each excercise 20 sec of work, 10 sec rest

Pullups

Double unders/ Singles

Abmat situps

Wallballs

Burpees

20120827

Late post,  Sorry AM crew I got back around 2AM.  There was no way I was getting up at 5

Back Squat
7x5x5x5x3x3

WOD
AMRAP 6min
5 Burpees
5 Tire Flips
4 x 10m Sprints

20120823

Cherry picker

5,5,5,5,5,5 Deadlift

10 min amrap of:

10 pushups

7 Toes to bar

No workout on friday due to down day

20120822

10 press ,8 push press ,7 push jerk  with medium loads
3 press, 3 push press, 3 split/push jerk with heavy loads (all 3 sets should be different weight)

then

8 rounds of
5 burpee pullups
7 KB swings
25 double unders