Tuesday Rest

Rest day.

Monday WOD

Warmup - Mental Fortitude

WOD
3RFT
20 Thrusters
400m

Wed wod

6am

Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Push-up, 10 reps
Run 800 meters

Monday WOD

6am


Clean and Jerk 1-1-1-1-1-1-1 reps

Wed wod

Wed 6am.

155 pound Squat Clean and Jerk, 30 reps

Tuesday WOD

6pm

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Monday WOD

6am!

Warmup:
400m
30 doubleunders

wod:
7x3 thrusters

Thursday - WOD

6pm.

wod tbd

wed - no joy

due to work schedule issues I have nothing scheduled for wed. :(

Monday - Wod

6am

21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

Friday WOD

Late notice - Friday 5:45pm, can support two people at a time so if you can't make it until 6 we'll run the wod twice for late comers.


"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Thursday

Thursday 6pm

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

Wed OFF

Due to some work obligations no wod for wed AM/PM.

If you feel so moved - Run a 5k start and finish with 20 burpees

Tuesday WOD

Tuesday 6pm

3 RFT
10 powercleans
10 burpees

Monday -

Just a reminder that Monday is a 6am WoD.

Workout TBD.  I know you guys love it when I do that.

Friday WOD

6pm


3 Rounds for Time:
10 deadlifts (225/155)
Run 200 M
10 burpees
Run 200 M
10 kettlebell swings
Run 200 M
10 pullups

Run 200 M 

Thursday

Will hit it at 6pm.

Scale weight from 95-155.

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Back for 2012

With the weather breaking and interest mounting and arm twisting to get a crew back together I'm putting the train back on the tracks after a long winters hibernation.

Starting tomorrow Wednesday March 13th we're picking up in the AM.

The new tentative schedule is posted on the right and we'll be trying to do a consistent 5 days a week in one form or another.

6am Workout.  - WOD TBA.