Today’s WOD: Cindy AMRAP 20: 5 Pull-Ups 10 Push-Ups 15 Squats Last completed on 03/02/10.
WOD 09/22/10
Today’s WOD: Back Squat MEx3 then 3 Rounds: 400M Run 30 Sit-Ups
WOD 09/21/10
Today’s WOD: 20 Deadlifts (225#/165#) 20 KB Swings (24kg/16kg) 20 Ring Dips 20 Turkish Get Ups (24kg/16kg) 20 Knee to Elbows 20 Kneeling Half Moons (24kg/16kg) 20 Burpees 20 Sit-Ups 20 1 Arm KB Snatches (16kg/8kg) 20 Double-Unders (x5 Singles)
WOD 09/20/10
Today’s WOD: Overhead Squat Work up to a heavy set of 3, then 3×3 @ 90% of that heavy set. then 100M Walking Lunge
WOD 09/17/10
Today’s WOD: 2K Row 50 Wall Balls You may see some of our new Elements folks filtering into our regular group classes in the coming weeks. Make sure to introduce yourself and make them feel welcome! I’m sure you all remember how weird (and awesome) it was when you first started CrossFitting with us. Help break the ice for us!
WOD 09/16/10
Today’s WOD: 21-15-9 Push Press (135#/75#) Pull-Ups Burpees Calorie Row
WOD 09/15/10
Today’s WOD: Press MEx3 then AMRAP 6: 5 Front Squats (135#/85#) 7 Sit Ups Bring a Friend day is today! Bring ’em out.
WOD 09/14/10
Today’s WOD: Coe 10 Rounds: 10 Thrusters (95#/65#) 10 Ring Push-Ups
WOD 09/13/10
Today’s WOD: Deadlift MEx3 then 100 Double Unders
WOD 9/11/10
Today’s WOD: “Paul and Arnie” 250 Double Unders 175 Knees to Elbows 100 M Overhead Walk with 185# 150 Kettlebell Swings 21 Turkish Get-Ups (R) 21 Turkish Get-Ups (L) 21 Overhead Squats (R) 21 Overhead Squats (L) Performed in teams of 4 Team 1: Zac, Marisa, Andrea, Lydia – 22:22 Team 2: Charlie, Kris, Bri, Melissa S. – 24:51