Val's company held a private team building WOD!!

Workout of the Day
Ten rounds for time of:
Sprint 50 Meters
10 Burpees
Sprint 50 Meters
15 Kettlebell Swings (24/16 kg)

B.
For time:
Row 1000 Meters
50 Kettlebell Swings (24/16kg)
Run 800 Meters

Workout of the Day
A.
Four sets of:
Press x 4-6 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 90 seconds

B.

Rounds of 15, 12 and 9 reps of:
185/125 lb Power Clean
Handstand Push-Up

Hello, Ladies!

Ladies’ night was a huge success, and I want to thank everyone for coming out and bringing your friends.  You’ll see the ladies filter into class real soon, make sure you say hello, and give some pointers when you see them.

Workout of the Day
A.
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

B.
Four sets of:
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lbs)
300 Meter Run
Rest 4 minutes

Free CrossFit Class tonight at 7:30pm for all interested ladies!  If you’ve ever been interested in CrossFit, we’ll be doing a free workout tonight, and discuss our philosophy of fitness, nutrition, as well as go over our programs and packages for all who are interested.   No need to register, just come early to fill out your waiver!

Workout of the Day

A.
Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)
Rest 2-3 minutes between sets and use the time to work shoulder mobility

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Squat Clean Thrusters (95/65)
10 Pull-Ups
15 Box Jumps (24″/20″)

Ladies Night – Tuesday 7:30pm

We are excited to host a free ladies only class tomorrow night, at 7:30pm!   All of our lady members are welcome, and we’d love to have you bring any of your friends who have been interested in CrossFit, but maybe a bit unsure of whether it is for them.    We’ll be talking about what we do in CrossFit, go through a short workout, and then discuss how to get started for those who are interested.   Thank you for spreading the word!

Workout of the Day

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Compare to 012411

Workout of the Day

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B.
Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes

Workout of the Day

B.
Complete as many rounds and reps as possible in 12 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
100 Meter Run

Workout of the Day

Compare to 021312

B.
For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups

Workout of the Day
A.
Five sets of:
Shoulder Press x 3 reps
Rest 2-3 minutes

Compare to 040512

B.
Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps