091204 – Friday

Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?