1.14.12

===== Open Gym 8am - 10am. *Olympic Lifting Practice @ 9am =====

1.13.12

===== "MOORE" 20-min AMRAP of 1 x Rope Climb Ascent, Run 400M, Max Rep HSPU. Score rounds and HSPU reps. ===== In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

1.12.12

===== "THE BEAR" 5 rounds not for time (maximum weight): 1 round = 7 cycles of Power Clean, Front Squat, Push Press, Back Squat, Push Press. You are NOT allowed to rest the bar on the floor during your set. The front squat/push press and back squat/push press may be combined to perform a thruster. You may push or split jerk the weight overhead. ===== Post WOD Stretch/Mobility

1.11.12

===== *Recovery/Mobility/Gymnastics Skills* Lets practice some false grip/muscle up progressions after we stretch! Visit http://www.youtube.com/watch?v=IWevfH8QL3w

1.10.12

===== For time: Row 1K, + 200M Farmers Carry @ AHAP, + 30 Burpee Box Jumps. ===== Accessory Strength Work, Upper Body.

1.9.12

===== [From CF HQ 6.25.11] For time: Run 800-Meters, Snatch x 30 reps, Run 800-Meters. Post time and weights used. ===== Accessory Strength Work, Lower Body.

1.8.12

=====CLOSED/OFF=====

1.7.12

=====Open Gym Hours 8am - 10am. Make up a wod you missed earlier in the week!=====

1.6.12

"Cindy" 20-min AMRAP of: 5 Pull Ups, 10 Push Ups, 15 Air Squats. ===== Post WOD Stretch/Mobility

1.5.12

*Recovery/Mobility/Skill* Warm-up then 1.) Mobility Circuit x 20-min, 2.) Practice Gymnastics Skill Set x 20-min from Gymnastics WOD http://www.gymnaticswod.com

1.4.12

3 RFT of: Sprint Full Gasser, 21 KBS @ 24k/16k, 12 Burpees. ===== Accessory Strength Work, Upper Body =====

1.3.12

AMRAP in 10-minutes of: Push Press @ 135#/95# x 7 reps, Push Ups x 7 reps, Box Jumps @ 20" x 7 reps [from CrossFit Football]: ===== Accessory Strength Work, Lower Body =====

1.2.12

"Jerry" For time: Run 1-Mile, Row 2K, Run 1-Mile. In honor of Sgt Major Jerry Dwayne Patton, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. (CF HQ May 9th, 2010)