100228 – Sunday

Thursday’s WOD’s

Level 1 CrossFit

Skill

Barbell Clean

7-7-5-5-5

WOD

12 Minute AMRAP

20x Sit Ups

10x Hang Power Clean/Med Ball Clean

All Levels CrossFit:

Skill: Prowler Push!

WOD:

5 Rounds for time

10x Back Squat 185/115

10x Burpees
Thursday’s WOD’s

Level 1 CrossFit

Skill

Barbell Clean

7-7-5-5-5

WOD

12 Minute AMRAP

20x Sit Ups

10x Hang Power Clean/Med Ball Clean

All Levels CrossFit:

Skill: Prowler Push!

WOD:

5 Rounds for time

10x Back Squat 185/115

10x Burpees
Saturday’s WOD:

Level 1 CrossFit:

WOD: Team WOD

150 Push Press

200 KB Swings

250 Air Squats

Teams of 3. Only 2 can be working at any 1 time

All Levels

WOD: Team WOD

100 Laps Bear Crawl

200x Virtual Shoveling over 24″ barrier (45/25#)

300 Reverse Wall Ball

Teams of 3. Only 1 person per station at a time.

Great week of training everyone! We’re breaking in the new gym with some awesome WOD’s and some fun with the new toys (aka, the Prowler!). See you all next week for more new stuff!

The new place is coming along…still lots of more things to do to keep making this place even more awesome…

Like part of our new lounge! Lift some weights, cheer everyone on, play some Rock Band, lift some more weights, push the Prowler, climb a rope…