07.07.09: Daily WOD

Thrusters from Hell!!!!!!!

Triple Mod ~ MWG

AMRAP in 15 minutes of:

*Row 500-Meters [once]

15 KBS @ 16K/24K

10 Box Jumps @ 20"

5 Pull-Ups

*Clock starts with the Row. After completing the row you have the remainder of the time to complete as many rounds as possible of KBS/Box Jumps/Pull-Ups

07.06.09: Daily WOD

"Am I doing this right??..."

Dual Mod ~ WM

For time:

Thruster/Sprint

10-9-8-7-6-5-4-3-2-1

10 Thrusters @ 83/135

Sprint 100-Meters

9 Thrusters

Sprint 100-M

8 Thrusters

Sprint 100-M .....

1 Thruster

Sprint 100-M

07.03.09: Daily WOD

TGIF - "Play Day" Pre-4th of July Celebration

Regular class hours today. If you missed a WOD earlier in the week, today you can make it up! Didn't miss any WOD's? Play on the ropes, rings, GHD, practice HSPU's and TGUP's or add some strength work: heavy squats, deads, cleans, etc.

07.02.09: Daily WOD

7pm class "flat-out" post WOD ... nice effort gang!

Triple Mod ~ MWG

For time:

50 D/U

40 WBS [14/20]

30 Walking Lunges

Run 400-Meters

50 KBS [16/24]

Run 400-Meters

30 Walking Lunges

40 WBS

50 D/U

07.01.09: Daily WOD

Paul w/95lb TGUP ... Get Some!!!

Dual Modality ~ WG

AMRAP in 15 minutes of:

1 Power Clean

2 Hang Power Cleans

3 Push Jerks

5 Burpees

Rx'd weights - 93/155

06.30.09: Daily WOD

"Thrusters at Five A.M. ... nothin' better!"

Single Modality ~ M

Row 5-Minutes for max distance [meters]

Rest 5-Minutes

Row 4-Minutes max distance

Rest 4-Minutes

Row 3-Minutes max distance

Rest 3-Minutes

Row 2-Minutes max distance

Rest 2-Minutes

Row 1-Minute max distance

Post total distance to comments.

06.29.09: Daily WOD

"3-2-1 ... Get Married!"

T.O.Y. & Big Rob, we wish you the best - good times :-)

Triple Mod ~ WGM

For time:
3 rds of
10 Front Squats @ 83/135
20 Push Ups [Clapping or Rings for advanced]
*Run 800-M to finish [Once]

06.26.09: Daily WOD

Kate's first WOD Rx'd with pull-ups!

Hip Kitty knockin' out ring dips

I'm really proud of our CrossFit women! We've had several PR's this week, Liz and Kate are now in the "pull-up club", Kristin is getting married and they are all looking HOT!!!!

Dual Modality ~ MG

400-M Sprint

Rest 2-Min.

400-M Sprint

Rest 2-Min.

400-M Sprint

Rest 2-Min.

400-M Sprint

Rest 2-Min.

400-M Sprint

Rest 5-Min.

50 Burpees for time!

Refer to Tuesday, March 24th http://crossfitfortmyerswod.blogspot.com/2009/03/tuesday-march-24th.html

06.25.09: Daily WOD

"One ... more ... pull-up ... ahhhhhh!!!"


Single Modality ~ W

Push Jerk
1-1-1-1-1-1

Refer to Friday, Feburary 13th
http://crossfitfortmyerswod.blogspot.com/2009/02/friday-february-13th.html

06.24.09: Daily WOD

"Backyard CrossFit" ~ Wall Ball Shots against an oak tree and burpees, AMRAP 15 minutes!

Triple Mod ~ MWG

"Jackie"

For time:
Row 1000-Meters
50 Thrusters @ 45lbs
30 Pull-Ups

Refer to Wednesday, January 21st
http://crossfitfortmyerswod.blogspot.com/2009/01/wednesday-january-21st.html

06.23.09: Daily WOD

Knee-high yellow socks + Deadlifts = Totally Cool CrossFitter

Dual Modality ~ MW

"Nancy"

5 rds for time of

400-M Run

OHS x 15 @ 63/95

Refer to Thursday, March 19th
http://crossfitfortmyerswod.blogspot.com/2009/03/thursday-march-19th.html

06.22.09: Daily WOD

"Sunday Dinner: Lettuce-Wrap Burgers"

Refer to Friday, February 27th
http://crossfitfortmyerswod.blogspot.com/2009/02/friday-february-27th.html

“Cindy”

AMRAP 20 min
5 pullups
10 pushups
15 squats

06.19.09: Daily WOD

"I Wish It Would Rain Down"

Triple Mod Friday ~ MWG

3 rds of:

Row 750/500/250 Meters

SB Bench Press 21-15-9 [@ 75%/100% of Body Weight]

KTE 21-15-9

*Rest as needed between rounds