W.O.D.

[caption id="attachment_6070" align="alignright" width="300"] Kelly & Taryn taking 5th in Cretus "Women's Team" over weekend.[/caption]

Chipper:

- 600 meter Run

- 40 T2B

- 40 Box Jump (20/24)

- 400 meter Run

- 30 T2B

- 30 Box Jump (20/24)

- 200 meter Run

- 20 T2B

- 20 Box Jump (20/24)

*25 min Time Cap

Back Squat 75% x 5, 85% x 3, 95% x 1+

WOD

12 min AMRAP

- 150 Wall Ball 14/20

- 90 Double Unders

- 30 Muscle Up (Scale: BMU, Scale 2: 60 Pull Up)

Strict Pull up 5-5-4-4-3-3 (Add weight if you can)

[caption id="attachment_6053" align="alignright" width="300"] Photo credit Matthew Lovelady, All rights reserved[/caption]

W.O.D.

12 min AMRAP

- 8 Pull-up, Comp C2B)

- 12 Box Jump (RX: 20/24, Comp: 24/30)

- 16 KB Swing (RX: 35/53, (Comp: 53/70)

         

Back Squat Strength - 80%x3, 85%x3, 90%x3

W.O.D.

3 RFT

- 200m Run

- 25 Thrusters (65/95)

- 50 DU

 

Congrats Mac Van Diest, pictured to the right, who finished 28th in the 2015 OC Throwdown against a stacked field! Well done Mac!

       

10 min to learn Bear Complex

W.O.D 3 Rounds:

4 min AMRAP - 3 bear complex (65/95) - 6 burpees - 9 pull ups

1 min rest

10x100m Row

W.O.D.

For time:

- 3 Rope Climbs (9 anchored climbs)

- 50 air squats

- 7 Wall Walks

       

Wendlers Week 1 Dead Lift (or find 1 RM)

W.O.D.

8 min AMRAP

3/3, 6/6, 9/9, 12/12....

- DL (155/225)

- HSPU

     

W.O.D.

For Time:

- 50 T2B

- 200 DU

- 20 MU (Scales: 20 bar MU, 40 C2B, 60 pull ups)

         

Back Squat Wendler’s Week 1 (OR Find 1 RM)

WOD:

15-12-9

- Back Squat (95/135) *pull from the floor.

- Bar Facing Burpee

- C & J (95/135)

Remember there are only classes at 6 am, Noon, 6 pm. "Jackie:" For time: - 1000m Row - 50 Thrusters (35/45) - 30 pull ups

Remember there are only 6am & 7am classes today!

Show up, grab a partner and be ready to work!  :-)

Remember classes only at 6am, Noon, and 6pm today

[caption id="attachment_6009" align="alignright" width="300"] What are your CrossFit goals for 2015?[/caption]

W.O.D.

15 min AMRAP

- 15 Box Jumps (20/24)

- 15 DL (65/95)

- 15 S2OH (65/95)