WOD 2/1/13

With A Partner, complete the following…. 10-9-8-7-6-5-4-3-2-1 Push Press, 95/65 Pull-ups SDHP, 95/65 Push-ups Hang Squat Cleans, 95/65 Situps *Each person completes a round of 10-9-8-….. The Natural    

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WOD 1/31/13

20 Min to find 1 rep max of: Clean and Jerk Then: 10-9-8-7-6…..1 reps of Med Ball Clean Box Jumps Ring Dips Strength Class Back Squat 5×5 Post Loads and time to comments:

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WOD 1/30/13

Death By Squat Snatch: 65% of 1RM *If you cannot make it to the next minute, simply start back at 1 or get as many reps as you can in the minute time frame. Then… AMRAP 15 Minutes: 1 Right Arm Turkish Getup + 5 KB Push Press, 53/35 1 Left Arm Turkish Getup +

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WOD 1/29/13

Annie 50-40-30-20-10 Double Under Sit Up Then….. AMRAP 12 Minutes 3 Hang Squat Cleans 155/115 6 Toes Through Rings 9 push-ups Happy birthday to Willie G and Kelley Y!!! Happy belated birthday to Laura A! Kelly N doing some hang cleans

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WOD 1/28/13

Front Squat 5, 5, 5 3 rounds for time 20 KBS @ 32kg/24kg 10 HSPU 10 Front Squat @ 65% of 1RM Squat under review

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WOD 1/27/13

Starting on 0:00 5rds of: 5 OHS Duck Walks (85/65…  OHS + Forward 5 steps + Stand-up + Backwards 5 steps = 1rep) 5 Parallette HSPU’s (w/ Ab Mat) Starting on 20:00 7 Minutes Burpees (6in jump) Starting on 32:00 1RM Clean Done.

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WOD 1/26/13

Crossfit Total deadlift back squat strict press   Warm up 9-9:45 First lift at 10am you will have 3 attempts at each lift.

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WOD 1/25/13

A Partners version from the Competitors Prep Summit Complete the following relay with a partner: 1 rope Climb 1 clean + 4 Walking lunges (135/95, 165/115, 195/135, 225/155) 1 clean + 4 Walking Lunges 8 Kb Snatches, 70/53 *Once each partner completes a round, increase bar weight Our 7:30am beginners member, Liz has undergone brain

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WOD 1/24/13

Hang Power Clean 3×3 Then 5 Rounds of: 9 Hang Power Cleans (155/110) 15 Ring Pushups 21 Squats 7PM Strength Hang Power Clean 3×3 Power Clean 5×3 Post loads and times to comments:

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WOD 1/23/13

10 Min EMOM: 3 Power Snatches (increase weight on min 2,4,6,8,10) Then… 12 Min AMRAP: 3 Weighted Strict Pullups, 53/35 6 Alt weighted Pistols, 53/35 9 Slapping Pushups Reminder: The next CrossFit Total will be this Saturday Jan 26th.  Warm-up: 9am-9:50am First Lift: 10:00am

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WOD 1/22/13

10-9-8-7-6-5-4-3-2-1 Floor Press  135/95 Deadlift 225/155 Power Clean 135/95 Use one bar and change your weight for each lift. “The Conversation” showing off her pearly whites at the Competitors Prep Summit this past weekend.

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