March 19, 2010

Skill: Med Ball slams

WOD:
11rds for time of:
5 Med ball slams 20/14lbs
10 Pushups
15 Kettlebells Swings 1.5/1pd

March 18, 2010

Skill:Track attack in the morning.

WOD:
AM: 1 mile for time @ the track!
PM: "Nicole" AMRAP in 20 mins Run 400m & max rep pullups. Track rds completed and total pullups

March 17, 2010

WOD:
"THE BEAR"
5rds of 7 reps consisting of:
Powerclean
Push Press
Front Squat
Push Press
Back Squat
Push Press

Work up to the heaviest load possible without letting the weight drop or stay on the ground.

ANNOUNCEMENT!

TRACK WORK STARTS BACK UP THURSDAY
WE'LL BE MEETING UP @ SNOW CANYON HIGH SCHOOL TRACK. EXPECT SOME FOCUS ON SPEED WORK, INTERVALS, TIME TRIALS AND TIMED DISTANCES.

March 16 2010

WOD:
"Chelsea"
Each min on the min for up to 30 min
5 Pullups
10 Pushups
15 Squats

Score is based on the min completed.

March 15, 2010

WOD:
CFT- CrossFit Total
Max SQT
Max Press
Max Deadlift

March 13, 2010

Wod:
"Jackie"
1000m Row
50 Thrusters 45lb
30 Pullups

March 12, 2010

Wod: With a running clock perform 3 Clean & Jerks @ 50% 1RM every minute on the minute. After every Five minutes add one more repitition. Score is the minute you last completed before time ran out.

Travel WOD
With a running clock Odd minutes Burpees Even Minutes double-unders/ jump rope. For example 1 Burpee 2 doubles, 3burpees, 4 doubles.... How long can you go?
For those of you in Hawaii....CrossFit OAHU is hosting the sectional competition there This weekend. Crossfitoahu.com

March 11, 2010

Skill: Medball Clean

Wod:
"Banshee"

Row 250m
4rds
5 Thrusters 135/95
7 Burpees
9 Toes to Bar
Row 250m
Travel WOD
10 min total time of handstand

March 10, 2010

Skill: Strict Muscle Ups

Wod: Pick Your Poison.
Favorite Wod or something you've been wanting to try. Here's your chance to put your name up on the Board.
Travel WOD
Rest day