Monthly Archives: February 2011

3-1 WOD

We are going to call this one “Sara W” ūüôā

3x

21 Burpees

15 Kettlebell swings

9 Push Jerk or Push Press

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2-28 WOD

Griff
SSgt Travis Griffin
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.   

For time
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards    

*Courtesy of “CrossFit Inc”


2-26 WOD

10  Toe to Bar

20  Calorie Row

30  Medball Squat Cleans

40  Box Jumps

50  Burpees

60  Kettlebell Swings

70 Jumping Pullups  

80 PVC Overhead Squats

90 Double Unders

100 Sit Ups


2-25 WOD

30 Wall Balls

10 Push Ups

20 Wall Balls

20 Push Ups

10 Wall Balls

30 Push Ups

Rest 3 Minutes then Row 1000 Meters for time


2-24 WOD

Double under practice for 5 Minutes

Stretch

Roll out


2-23 WOD

15 Min AMRAP

20 Sit Ups

15 KB Swings

10 Push Press


2-22 WOD

Deadlift 3×5 (We’ll just work on form if you aren’t ready for heavy weight)

Rest 5 Min

‚ÄúChristine‚ÄĚ
3 rounds for time
500m row
12 Body Weight  Dead Lift 
21 Box Jumps

*We’ll go 50% of 1 RM to modify if Body weight is to much