Friday

WOD

"JT"

21-15-9

Handstand pushups
Ring Dips
Pushups

Post times/scaling done to comments.

Thursday

WOD

Deadlift 3-3-3-3-3

Rest 10 Minutes

15-12-9-6-3

Pullups
Kettlebell Swings
Toes-to-bar

Post loads/times to comments.

Wednesday

WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Tuesday

WOD

5 Rounds for time:

200m Run
Deadlift, 15 reps (95/65)
15 Pushups


Post times to comments.

2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition.

WOD

Power Clean

5-5-5

Rest 10 min

3 rounds for time:

21 Situps
21 Supermans
20 Russian Lunge Steps.

Post loads and times to comments.

Saturday

This weekend is the 2009 CrossFit Games. Check out the competition to see who will earn the title of "Fittest person on the planet".

WOD

"Cindy"

AMRAP in 20 minutes of:

5 Pullups
10 Pushups
15 Squats

Post rounds completed to comments.

Friday!

*ATTENTION*

Next Saturday, July 18th we will be putting on a 2 hour squat clinic. Clinic will be taught by local CrossFitter Mary Licko. Mary currently is CF level 1, Basic Barbell, Olympic Weightlifting, and Nutrition certifications through CrossFit. If you are looking to perfect your squat technique, add a few pounds to your max, or want to get some effective training cues, this is your chance. Cost is $50, and will take place from 11am-1pm Sat. July 18th. There are 5 openings remaining.




WOD


Medicine ball rally.

We will be throwing medicine balls all over the place. For time.

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