The WOD - MON, 28MAR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep


Post load/time or rounds to comments.

The WOD - FRI, 25MAR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

WOD:
Choose one of the following:

MR. JOSHUA
5 rounds for time
•Run 400 meters
•30 Glute-ham sit-ups
•250 pound Deadlift, 15 reps

JOSH
For TIme
•95 pound Overhead squat, 21 reps
•42 Pull-ups
•95 pound Overhead squat, 15 reps
•30 Pull-ups
•95 pound Overhead squat, 9 reps
•18 Pull-ups

JERRY
For Time

Run 1mile

Row 2000 meters

Run 1mile

ISABEL
For Time

30 Snatches, 135 pounds

GRACE
For Time

30 Clean & Jerks, 135 pounds
Post load/time or rounds to comments.

The WOD - TUES, 15MAR11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Paralette Hand Stands 3 X 3 30sec holds

Followed By:

WOD:
AMRAP in 20min

Advanced

Double unders, 20 reps

SDHP, 95/75#, 10 reps

Shoulder Press, 95/75#, 5reps

Rx

Double unders, 15 reps

SDHP, 75/55#, 10 reps

Shoulder Press, 75/55#, 5reps

Intermediate

Double unders, 10 reps

SDHP, 65/45#, 10 reps

Shoulder Press, 65/45#, 5reps

Novice

Double unders, 10 reps

SDHP, 55/35#, 10 reps

Shoulder Press, 55/35#, 5reps

Followed By:

Skill:
L Pull-up, 5 X 5

Post time or rounds to comments.

The WOD - MON, 14MAR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 @ 85% 2X2 @ 90, 3X1 @95% 1RM

Followed By:

Strength:
Squat, 2X3 @ 85% 2X2 @ 90, 3X1 @95% 1RM

Followed By:

WOD:
4 Rounds for time:
Advanced

Box Jump, 24",20 reps

KBS, 2/1.5 pood, 20 reps

Pull up, 15reps

Rx

Box Jump, 24",15 reps

KBS, Brown/Green, 20 reps

Pull up, 12reps

Intermediate

Box Jump, 20",15 reps

KBS, Green/red, 20 reps

Pull up, 12reps

Novice

Box Jump, < 20", 10 reps

KBS, Red, 15 reps

Pull up, 8reps


Post load/time or rounds to comments.

The WOD - MON, 07MAR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 & 3X3 @ 85% & 90% 1RM

Followed By:

Strength:
Front Squat, 2X3 & 3X3 @ 85% & 90% 1RM

Followed By:

WOD:
3 Rnds for time:

Advanced

Medicine Ball Cleans, 20/15#, 20 Reps

Run, 500M

Back Extensions, 30 Reps

Rx

Medicine Ball Cleans, 20/15#, 15 Reps

Run, 400M

Back Extensions, 25 Reps

Intermediate

Medicine Ball Cleans, 20/15#, 10 Reps

Run, 200M

Back Extensions, 15 Reps

Novice

Medicine Ball Cleans, 20/15#, 8 Reps

Run, 100M

Back Extensions, 10 Reps


Post load/time or rounds to comments.

The WOD - SAT, 05MAR11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

For Time:

Buy in - 1K row

LINDA 10-9-8-7 rep rounds of:

Deadlift, 1.5BW

Bench Press, BW

Clean, .75BW

Burpees - 25reps

Kelly 1 round of:

Run, 400M

Box jump, 24", 30 reps

WBS, 20/15#, 30 reps

Cash Out -HSPU, 21reps


Post time or rounds to comments.

The WOD - FRI, 04MAR11

CONGRATULATIONS!!

The Winner of our February 'Spirit of the Gym' Award is:
Chris 'Kersch' Kerschner
He always has something positive to say about his fellow athletes, has a strong drive for excellence, and continues to show great improvement across the board...Way to go!




Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
MURPH with a Twist
For time:

Rx
Buy In - Run 1K

Pull up, 20reps

Push up, 40reps

Squat, 60reps
Cash Out - Run 1K

Intermediate
Buy In - Run 500M

Pull up, 15reps

Push up, 30reps

Squat, 40reps
Cash Out - Run 500M

Novice
Buy In - Run 400M

Pull up, 10reps

Push up, 20reps

Squat, 30reps
Cash Out - Run 400M

Post load/time or rounds to comments.

The WOD - THUR, 03MAR11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

WOD:
AMRAP 20 Min

Advanced

Deadlifts, 250/180#, 5 Reps

TGU, Brown/Green, 2 per hand

Double Unders, 10 Reps

Rx

Deadlifts, 225/155#, 5 Reps

TGU, Green/red, 2 per hand

Double Unders,10 Reps

Intermediate

Deadlifts, 205/135#, 5 Reps

TGU, Red/20#, 2 per hand

Double Unders,10 Reps

Novice

Deadlifts, 185/105#, 5 Reps

TGU, 20/15#, 2 per hand

Double Unders,10 Reps


Post time or rounds to comments.