Monthly Archives: September 2012

Wednesday September 19, 2012

Strength:
Push Press
2-2-2-2-2

WOD:
8 Minute AMRAP
3 Front Squats
5 Box Jumps Up and Over
8 Kettlebell Swings

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Tuesday September 18, 2012

Strength:
Squat Clean
3-3-3-3-3

WOD:
“Elizabeth”
21-15-9
Cleans
Ring Dips

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Monday September 17, 2012

Strength:
Overhead Squat
3-3-3-3-3

WOD:
4 Rounds
400m Run
20 Goblet Squats

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Saturday September 15, 2012

WOD:
“CrossFit Total”
1 Rep Deadlift
1 Rep Shoulder Press
1 Rep Back Squat

Score is total weight for all three lifts.

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Friday September 14, 2012

WOD:
5 Deadlift
20 Box Jumps
20 Kettlebell Swings
20 Wall Balls
20 Pull Ups
20 Dumbbell Squat Cleans
20 Double Unders
5 Deadlifts

Shuttle Sprint for the remainder of 20mins.

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Tuesday September 11, 2012

Strength:
Push Jerk
1-1-1-1-1

WOD:
8 Minute AMRAP
5 Burpee Box Jumps
10 Kettlebell Swings

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Monday September 10, 2012

Strength:
Back Squat
5-5-5-5-5

WOD:
“Fran”
21-15-9
Thrusters
Pull Ups

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Saturday September 8, 2012

Team WOD:
20 Rounds
3 Push Press
50m Shuttle Sprint

100 Double Unders

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**Class Schedule for this week**

Class hours will be the following for this week. We will be adding more class times in the upcoming weeks.

Monday – noon, 7pm
Tuesday – noon, 7pm
Wednesday – 6am, 6pm, 7pm
Thursday – Rest day
Friday – 6am, noon
Saturday – 9am

Friday September 7, 2012

Strength:
Deadlift
3 on the minute X 10 min

WOD:
4 Minute AMRAP
Burpees – 1pt
Front Squat – 2pts
Handstand Push Up -3pts

1 Minute Rest

4 Minute AMRAP
Kettlebell Swings -1pt
Overhead Squat -2pts
Ring Dips -3pts

Score is total pts, partition anyway you like.

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