110330 – Wednesday

Here it is…Friday’s Workout has been announced….

Sectional WOD #2
15 Minute AMRAP
9x Deadlift (155/100#)
12x Push Ups (Games Standards)
15x Box Jumps (24″/20″)

Every Wednesday we will be going over a skill review section during your training session, and a quick ‘dry run’ of part of the WOD. This will allow everyone to make sure the movements & weights will be the correct ones for them, and begin to assess how best to attack the WOD.

Getting work done! That’s what we do!!!

And now, if you get the jokes in these next 2 videos, you are officially addicted to CrossFit!


-Finally, Tyler and Jaron…thank you.
Tuesday’s WOD’s

All Levels CrossFit:

A. Deadlift: 4×4

B. Hang Squat Clean: 3×3

C. 3x 2 min AMRAP. 1-minute rest between stations. 1x through. Start at any station.

C1. 5x hang squat clean (135/85) scale weight as needed, base it on how well they do on the 3×3.

8 burpees AFAP (as fast as possible)

C2. 10x Pull Ups

5x Burpees AFAP

C3.  10x Sit ups

3x Burpees AFAP

Make 1 running total score for C.

Level 1 CrossFit:

Skill: Med Ball Clean

WOD: 3 stations, 5 minutes per station. count total reps 1 min rest after each station to rotate.

-Station 1: 5 min

5xMed Ball Clean

5xBurpees

-Station 2:

5x Pull ups

5x Burpees

-Station 3:

5x Sit ups

5x Burpees