WOD

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post time to comments.

WOD

3 rds of

20 squats
20 push ups
20 swings

no time.

WOD

Push Press

5-5-5-5-5

Post loads to comments

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Congratulations to Jay Raagas and John Le
on successfully passing their brown belt exams

WOD

Rest Day.

Catch up on missed WODs from this week

Sim Go seminar 12pm - 3pm

WOD

20 wall balls
10 pull ups
20 box jumps
10 tuck jumps

3 rds for time.

WOD

Back Squats
3-3-3
Over-Head Squats
3-3-3
Front Squats
3-3-3

Post weights to comments

WOD

5 rounds of:

Run 300m
6 KB Presses
30 Squats

post time to comments.

WOD

Ladder up/down

For time

Thrusters 10-1
Sumo deadlift highpull 1-10
Use a weight comfortable

Post time to comments.

Rene's 2nd half marathon, top 100 in his age group

WOD

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

WOD

Rest Day!

WOD

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

WOD

Deadlift 5-5-5-5-5

WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

WOD

Run or row 5k.

Post time to comments.




Steve Cotter at the Grand Opening

WOD

FILTHY FIFTY

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

WOD

1/2 "Cindy"

Complete as many rounds in 10 minutes
5 pull ups
10 push ups
15 squats

post rounds to comments

WOD

21-15-9

KB swings
Wall ball
Pull ups

Rest Day

Happy New Year