Monday, July 16, 2012 

Warm Up: 5 squats => 3 forward rolls => => 50 M high-knee skip => line hop=> 50 M back pedal back to squats

Skill Focus: squat- push up

Friday, July 20, 2012

Back Squat

Warm up:  400 m run, 10 tot iron crosses, 10 scorpians, 10 spiderman lunges, 1 min sq hold

Skill/focus:  Back Squat
2 x 5, 1 x 3

WOD

Thursday, July 19, 2012

Push the Envelope

Warm up:  500 m row, 15 wall balls, 20 back extensions

Skill/focus:  Shoulder Press
1 x 5, 1 x 3

WOD

Wednesday, July 18, 2012

AMRAP It Up

Warm up:  600 m run, 1 x 10 of squats, sit ups, push ups, back ext, pull ups

Skill/focus:  5 min double under practice

WOD

Tuesday, July 17, 2012

Shangai

Warm up:  250 m row, 1 x 5 Burgener w/ light load

Skill/focus:  Snatch
Warm up to working weight; use same weight for all 5 sets

WOD

Monday, July 16, 2012

Racked & Ready

Warm up:  400 m run, 10 pass thrus, 10 squats, 10 tot lunges w/ a twise, 10 tot t stab push ups

Skill/focus:  Front Squat
1 x 8, 1 x 5

Saturday, July 14, 2012

Teams of four (two men, two women) competed head to head in three WODs which incorporated the best that CrossFit has to offer: strength, speed, endurance, teamwork and camaraderie!

Friday, July 13, 2012

Battle of the Boxes Eve

Warm up:  400 m run, 3 x 5:  squats, push ups, sit ups, back x, pull ups

Skill/focus:  TGU
12 min to find your 1 rm

Thursday, July 12, 2012

Back Wheels

Warm up:  400 m run, 10 ea spiderman walking lunges, 10 total split jumps

Skill/focus:  Split Squat

Wednesday, July 11, 2012

Warm Up: Obstacle course- 5 Box jump snake => 3 cartwheels => alligator crawl => run to cone