WOD - WEDNESDAY, FEBRUARY 15TH 2012

- 323LBS CLEAN AND JERK FROM THIS ! AND YES IAM ONE SO I WAS BIASED TO PUT THIS VIDEO UP. (ANYONE BEATING HER TOMORROW?)

WARMUP
2 ROUNDS
15 SQUAT CLEANS
15 JERKS
LEG KICKS - QUAD PULLS - ARM CIRCLES

STRENGTH (EVERYONE)
15 MIN TO FIND 1RM CLEAN AND JERK

WOD
FOR TIME
1 MILE RUN (GYM TO JANUARY WALK AND BACK IS EXACTLY 1 MILE)(PR BOARD WORTHY!)
30 FRONT SQUATS (155/115)(TAKEN FROM THE GROUND)

WOD - TUESDAY, FEBRUARY 14TH 2012

* CONGRATS TO MELISSA FOR DOING HER FIRST WOD AS PRESCRIBED! HARD WORK TRULY PAYING OFF!!!!!!

SAM GETTING HER FIRST PULLUP! CONGRATS.

8PMERS LOVING THE BURPEE THRUSTER WOD!

ENDURANCE - EVERYONE
SUICIDES - 7 SETS W PARTNER
AFTER EACH SET 16 FEET BUTT SCOOT WALK


WOD
7 ROUNDS
7 DEADLIFTS(225/135)
7 L-PULLUPS (CANT DO L-PULLUPS - 7 PULLUPS AND 14 V-UPS)

WOD - MONDAY, FEBRUARY 13TH 2012

ED - LORI AND ANGELA ON KB SWINGS!

* SWEATSHIRTS ARE BEING ORDERED FRIDAY.  $35 FOR PRE-ORDER AND $40 AFTER.

WARMUP
20 THRUSTERS
20 TUCK JUMPS
LEG KICKS-QUAD PULLS-PASS THRUS

ENDURANCE
50 WALL BALLS(20/14)
50 SITUPS

STRENGTH
BACK SQUAT - WEEK 2
70%X3
80%X3
90%X3+
- AFTER EACH SET OF SQUATS 3 HIGH BOX JUMPS

WOD
AMRAP 12 MIN
10 THRUSTERS (95/65)
10 BAR FACING BURPEES

RESULTS FROM 2/12/12

WOD - SUNDAY, FEBRUARY 12TH 2012

SATURDAY MORNING GROUP WOD.

THE GIRLS GROUP GETTING AIR BORN!

WOD
IN A TEAM OF 4 COMPLETE THE FOLLOWING
200 C2B PULLUPS
200 KB SDLHP
200 DOUBLE UNDERS
200 CALORIES ON THE ROWER

WOD - SATURDAY, FEBRUARY, 11TH 2012

* HOW MUCH DID EVERYONE LOVE PISTOLS AND DOUBLE UNDERS TODAY??

WOD
TABATAS - 8 ROUNDS 20 SEC ON AND 10 SEC OFF - WE WILL COUNT YOUR LOW SCORE AS YOUR SCORE (8,8,8,8,8,8,8,1) SCORE = 1

AIR SQUATS
PUSHUPS
SITUPS
KB SWINGS
KB DEADLIFT
ROW FOR CALS

RESULTS FROM 2/10/12

WOD - FRIDAY, FEBRUARY 10TH 2012

* WHAT IS BETTER THAN BURPEES? ANSWER NOTHING! GREAT WORK ON THAT SHORT AMRAP AND THE SNATCH TECHNIQUE LOOKED BEAUTIFUL.

** REMEMBER THERE IS A 4PM CLASS MONDAY, WEDNESDAY AND FRIDAY.  ALSO THIS WILL BE OUR FIRST FRIDAY 6AM CLASS!

CAROLE ANN WITH THE CROSSFIT REST POSE? 

STRIKER WORKING ON HER MOBILITY AND LEARNING SOME JERKING TECHNIQUE!

WARM-UP
20 DEADLIFTS
20 AIR SQUATS
20 HAND RELEASE PUSHUPS
THEN:
LEG KICKS - QUAD PULLS - ARM CIRCLES - ROCK N STRETCH

ENDURANCE
800M RUN
REST 3 MIN
400M RUN

STRENGTH
WENDLER 5-3-1
WEEK 1- DEADLIFTS
65%X5
75%X5
85%X5+

WOD
AMRAP 20 MIN
20 DOUBLE UNDERS
15 T2B
10 PISTOLS

RESULTS FROM 2/9/11

WOD - THURSDAY, FEBRUARY 9TH 2012

PARTNER LEG RAISES.

JIMBO GETTING OWNED!!!

* WE HAVE ADDED 4PM CLASS MON, WED AND FRI.  WE HAVE ALSO ADDED A 6AM FRIDAY MORNING,  WEDNESDAY 9:30 AND A THURSDAY 8PM.

** REALLY GREAT TO SEE EVERYONE PUSHING THEMSELVES ON THE HSPU AND RUN WOD TODAY.

*** CHECK OUT THE NEW PR BOARD/CLUB BOARD.  THIS BOARD IS NOT JUST FOR "THE BADASS ATHLETE"  THIS IS FOR EVERYONE.  MAKE IT A PERSONAL GOAL TO BETTER YOURSELF AND PUSH TO GET YOUR NAME ON THAT BOARD.

ENDURANCE
30-25-20-15-10-5
MOUNTAIN CLIMBERS
ABMAT SITUPS
SINGLE UNDERS

STRENGTH - WENDLER 5-3-1 PROGRAM
SHOULDER PRESS
65%X5
75%X5
85%X5+(DO AS MANY AS YOU CAN)
2X10 KB SHOULDER PRESS (35LBS/18LBS)

WOD
4 ROUNDS
12 POWER SNATCHES (95/65)
24 BURPEES

RESULTS FROM 2/8/12