Friday!

WOD

9/12/11

SWOD Thrusters 1-1-1-1-1-1-1 (use this as skill work not strength if you are not 100% comfortable with the movement) WOD Wall ball (20/14) 30 sec on 30 sec off 10 rounds Score=total reps http://www.google.com/imgres?q=thrusters&um=1&hl=en&client=safari&sa=N&tbo=d&biw=1024&bih=690&tbm=isch&tbnid=jYJEp-gC8PDQ1M:&imgrefurl=http://stayforevercrossfit.com/%3Fm%3D201008%26paged%3D2&docid=UtFJXLyJag7MCM&w=1024&h=712&ei=ZlltTv2UC4m-tgf67ciyAg&zoom=1

9/3/11

“31Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab [...]

9/2/11

WOD For Time: 12 GHD situps 25 Double-Unders 24 GHD situps 50 D.U. 36 GHD situps 75 D.U. RX+ 48 GHD 100 D.U. *beginners use abmat situps

9/1/11

WOD Snatch work or Define max Snatch And 1k row for time

8/31/11

WOD For time: 400m Run 150ft Bear Crawl 30 Thrusters (95/65) 150ft Bear Crawl 400m Run