8-28-10 WOD
ME Clean
5-3-1-1-1
Met Con
800m run 2 min rest x 4
for time
8-27-10 WOD
ME Push Jerk
3-3-3-1-1-1
Met Con
Overhead Squats x 5
Pull ups x 5
Burpees x 5
10 rounds for time
8-25-10 WOD
DE Snatch
85% of 1RM
8 sets of 2 reps from floor
Met Con
“JT”
21-15-9
Hand Stand Push ups
Ring dips
Push ups
8-24-10 WOD
DE Clean
85% of 1RM
8 sets of 2 reps from floor
Met Con “Michelle’s Again Faster WOD”
Front Squat 125/85 x 10
Box jumps 30″ x 10
Pull ups x 10
AMRAP 10 mins
8-23-10 WOD
Snatch Balance
3-3-3-1-1-1
Over Head Squat
60% of 1RM
8 sets of 2 reps
Met Con
Kettle Bell Swings x 50
every minute on the minute do 5 burpees
8-21-10 WOD
Don’t forget about the class Paul Eich is teaching from 9AM-12PM. The WOD will be at 12PM.
Bench press will be done after MetCon or can be made up before Endurance Class sunday
ME Bench Press
Board Press
5-5-5-3-3-3
Met Con
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High pull
Push Press
Then Team Tire Flip 3 people to tire
x 90 reps
8-20-10 WOD
Don’t forget about Paul’s seminar tomorrow from 9-12. The workout will be sometime right before noon after the class.
DE Deadlift/ Squat
60% of 1RM
8 sets of 2 reps
Met Con
“Annie”
50-40-30-20-10
Double Unders
Sit ups
for time
Double Unders from Patrick Cummings on Vimeo.
8-18-10 WOD
Announcement: There will be schedule change for this upcoming Saturday. We will be hosting a special seminar put on by Paul Eich. He is a CrossFit Level 2 coach and he wants to put on basically a mini level 1 cert, where he will be teaching the fundamental movements of CrossFit. The class will be FREE and put on from 9AM-12PM. If you want to be a better CrossFitter, I highly urge you to come to this seminar. The WOD for Saturday will be immediately following the class at Noon. Please pass the word on!
ME Dead lift off high box
3-3-3-1-1-1
Met Con
Ring Dips x 3
Burpees x 6
Cleans x 9
AMRAP 15 mins
