5 RFT
6 - HSPU
12 - Pull-ups
18 - Sit-ups
200m Farmers Carry on Hill
4/5/13
4/4/13
WOD for Thursday 4.4.2013
15 Thrusters (135/95)
200 Jump rope singles
20 Thrusters (95/65)
400 Jump rope singles
30 Thrusters (65/45)
Jump rope singles for 5 min.
200 Jump rope singles
20 Thrusters (95/65)
400 Jump rope singles
30 Thrusters (65/45)
Jump rope singles for 5 min.
4/3/13
Ladies Night at The Box!!!
1st Annual CrossFit 573 Ladies Night at The Box!!!
April 12, 2013 – 7:00pm to ???
There will be a group workout suitable for everyone and a WOD competition with prizes awarded to the top three finishers.
Salad Supper: Please bring any type of salad to share.
Drinks will be provided.
Invite all of your girlfriends—not just for CF573 members!!! Share your CrossFit passion! This is your chance to bring those ladies who may feel intimidated by working out amongst the guys on their first visit.
Do some Mother's Day shopping!!! Representatives from Premier Jewelry, Scentsy & Jamberry Nails will be present!
Rhyen Campbell and Kayla Dennison are taking shirt orders. Please let them know by April 5th!!!
April 12, 2013 – 7:00pm to ???
There will be a group workout suitable for everyone and a WOD competition with prizes awarded to the top three finishers.
Salad Supper: Please bring any type of salad to share.
Drinks will be provided.
Invite all of your girlfriends—not just for CF573 members!!! Share your CrossFit passion! This is your chance to bring those ladies who may feel intimidated by working out amongst the guys on their first visit.
Do some Mother's Day shopping!!! Representatives from Premier Jewelry, Scentsy & Jamberry Nails will be present!
Rhyen Campbell and Kayla Dennison are taking shirt orders. Please let them know by April 5th!!!
4/2/13
WOD for Tuesday 4.2.2013
3 RFT
Run distance decreases each round.
800m/400m/200m
50 Squats
40 Sit-ups
30 Walking Lunges
20 HR Push-ups
10 Burpees
Run distance decreases each round.
800m/400m/200m
50 Squats
40 Sit-ups
30 Walking Lunges
20 HR Push-ups
10 Burpees
4/1/13
WOD for Monday 4.1.2013
20 Min. AMRAP
10 KB High Pulls (53/35)
15 Wall Ball Shots (20/14)
20 KB Swings (53/35)
10 KB High Pulls (53/35)
15 Wall Ball Shots (20/14)
20 KB Swings (53/35)
3/28/13
WOD for Friday 3.29.2013
5 RFT
35 Double Unders
200m Run
NOTE: Both 5:30pm classes (CF & GF) and the Saturday morning 9:00am class are cancelled in honor of Good Friday/Easter. General Fitness members are welcome to participate in any regular class time today. Have a safe and blessed Easter weekend.
35 Double Unders
200m Run
NOTE: Both 5:30pm classes (CF & GF) and the Saturday morning 9:00am class are cancelled in honor of Good Friday/Easter. General Fitness members are welcome to participate in any regular class time today. Have a safe and blessed Easter weekend.
WOD for Thursday 3.28.2013
"The Deck"
Hearts = Burpees
Diamonds = Push-ups
Clubs = Sit-ups
Spades = Mountain Climbers
Jokers = Coach's Choice
Number value of card = number of reps
Face cards = 10 reps
Aces = 11 reps
Hearts = Burpees
Diamonds = Push-ups
Clubs = Sit-ups
Spades = Mountain Climbers
Jokers = Coach's Choice
Number value of card = number of reps
Face cards = 10 reps
Aces = 11 reps
3/27/13
WOD for Wednesday 3.27.2013
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats (135/95)
7 Handstand push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
R.I.P. Sir.
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats (135/95)
7 Handstand push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
R.I.P. Sir.
3/26/13
WOD for Tuesday 3.26.2013
400m Run
12 Shoulder Press (95/65)
400m Run
18 Push PRess
400m Run
24 Split Jerk
400m Run
12 Shoulder Press (95/65)
400m Run
18 Push PRess
400m Run
24 Split Jerk
400m Run
3/25/13
WOD for Monday 3.25.2013
100 Squats
20 Pull Ups
100 Squats
20 HR Push Ups
100 Squats
20 HSPU
100 Squats
20 Burpees
20 Pull Ups
100 Squats
20 HR Push Ups
100 Squats
20 HSPU
100 Squats
20 Burpees
3/22/13
WOD for Friday 3.22.2013
1 rep max on any 2-3 of these lifts:
Deadlift
Power clean
Back squat
Overhead squat
Shoulder press
Push press/push jerk/split jerk
Mini metcon
Tabata
Sit-ups
Burpees
Wall balls
Deadlift
Power clean
Back squat
Overhead squat
Shoulder press
Push press/push jerk/split jerk
Mini metcon
Tabata
Sit-ups
Burpees
Wall balls
3/21/13
3/20/13
3/19/13
3/18/13
3/14/13
WOD for Friday 3.15.2013
CrossFit Games Open WOD 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Reps shoulder to overhead (115/75)
10 Deadlift (115/75)
15 Box jumps (24/20)
Complete as many rounds and reps as possible in 10 minutes of:
5 Reps shoulder to overhead (115/75)
10 Deadlift (115/75)
15 Box jumps (24/20)
3/13/13
WOD for 3.14.2013
50 KB swings
800m run
40 KB swings
400m run
30 KB swings
200m run
20 KB swings
400m run
10 KB swings
800m run
800m run
40 KB swings
400m run
30 KB swings
200m run
20 KB swings
400m run
10 KB swings
800m run
From: Jill Jester Chrusciel
To my CrossFit 573 Fam:
Want to get in an extra 3.3 miles of running training? I know right?! Who DOESN'T?! ;D
https://www.facebook.com/TheUnforgettable5K
Check out this awesome 5K coming up the Saturday before Easter, March 30!! Registration is available through www.active.com or downloadable forms are on www.caperoadrunners.com. (Send me a message if you are coming so we can get your t-shirt order in tomorrow) Cost is $25. Net proceeds from the race benefit The Voice of the Martyrs, providing bibles to nations hostile to Christianity and financially helping families whose loved ones are imprisoned or martyred for their faith in Christ.
T-shirt orders go in TOMORROW!!!! So sign up TODAY!!!!! :D
Thanks, Love and WOD!!!
Jill Jester Chrusciel
To my CrossFit 573 Fam:
Want to get in an extra 3.3 miles of running training? I know right?! Who DOESN'T?! ;D
https://www.facebook.com/TheUnforgettable5K
Check out this awesome 5K coming up the Saturday before Easter, March 30!! Registration is available through www.active.com or downloadable forms are on www.caperoadrunners.com. (Send me a message if you are coming so we can get your t-shirt order in tomorrow) Cost is $25. Net proceeds from the race benefit The Voice of the Martyrs, providing bibles to nations hostile to Christianity and financially helping families whose loved ones are imprisoned or martyred for their faith in Christ.
T-shirt orders go in TOMORROW!!!! So sign up TODAY!!!!! :D
Thanks, Love and WOD!!!
Jill Jester Chrusciel
3/12/13
WOD for Tuesday 3.12.2013
4 RFT
50 Squats
40 Sit-ups
30 Push-ups
20 Box Jumps
10 pull-ups
100 Jump Rope Singles
50 Squats
40 Sit-ups
30 Push-ups
20 Box Jumps
10 pull-ups
100 Jump Rope Singles
3/11/13
3/7/13
WOD for Thursday 3.7.2013
15 min. AMRAP
10 Kettlebell Swings (53#/35#)
10 Sit-ups
10 Ring Dips
10 Goblet Squats (53#/35#)
10 Kettlebell Swings (53#/35#)
10 Sit-ups
10 Ring Dips
10 Goblet Squats (53#/35#)
3/5/13
WOD for Wednesday 3.6.2013
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps (24/20)
10 Sumo-deadlift high-pull (95/65)
10 Thrusters (95/65)
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
R.I.P. Sir.
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps (24/20)
10 Sumo-deadlift high-pull (95/65)
10 Thrusters (95/65)
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
R.I.P. Sir.
WOD for Tuesday 3.5.2012
20 Min. AMRAP
200m Run
20 Wall Ball Shots (20/14)
Today marks our 1 year anniversary as CrossFit 573. We began as Garage Gym Fitness in August 2010 and grew to 30 members when we opened our doors a year ago. We now have more that 230 active members and would like to thank each and every one of you for being part of our CrossFit 573 family. Our goal is to continue to provide CrossFit Training and superior service to our community in an affordable and accessible manner. April, I and our family have been unbelievably blessed this year to have so many amazing people be part of this journey. Again, Thank You to everyone for your loyalty and support. We look forward to the continued growth of this extraordinary group of athletes.
200m Run
20 Wall Ball Shots (20/14)
Today marks our 1 year anniversary as CrossFit 573. We began as Garage Gym Fitness in August 2010 and grew to 30 members when we opened our doors a year ago. We now have more that 230 active members and would like to thank each and every one of you for being part of our CrossFit 573 family. Our goal is to continue to provide CrossFit Training and superior service to our community in an affordable and accessible manner. April, I and our family have been unbelievably blessed this year to have so many amazing people be part of this journey. Again, Thank You to everyone for your loyalty and support. We look forward to the continued growth of this extraordinary group of athletes.
3/3/13
WOD for Monday 3.4.2013
CrossFit Games Open 12.1
As many reps as possible in 7 mins of:
Burpees
Rest 3 minutes
Run 1 mile FT
As many reps as possible in 7 mins of:
Burpees
Rest 3 minutes
Run 1 mile FT
3/2/13
WOD for Saturday 3.2.2013
For time
3 person team, partition the workload as desired, must complete one exercise before moving to next. Must stay together as a team on the run and finish together.
Run 400m
90x Burpee box jumps
120x push-press (95#/65#)
150x KB swing (53#/36#)
180x wall ball shots
210x sit-ups
240x squats to med ball
Run 400m
3 person team, partition the workload as desired, must complete one exercise before moving to next. Must stay together as a team on the run and finish together.
Run 400m
90x Burpee box jumps
120x push-press (95#/65#)
150x KB swing (53#/36#)
180x wall ball shots
210x sit-ups
240x squats to med ball
Run 400m
2/28/13
2/27/13
WOD for Thursday 2.28.2013
5 rounds for time of:
200m run
7 Burpees
14 Pull-ups
21 Jumping Squats w/bar
200m run
7 Burpees
14 Pull-ups
21 Jumping Squats w/bar
2/25/13
WOD for Tuesday 2.26.2013
CrossFit Games Open 12.3
18 min. AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes To Bars
18 min. AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes To Bars
Congrats Coach Steph!
Congratulations to Coach Stephanie Kulavic for passing her CrossFit Level 1 Trainer Exam!!!! Great job!!!
2/24/13
WOD for Monday 2.25.2013
For time:
Run, 1600 m
Rest 3 mins
Run, 800 m
Rest 2 mins
Run, 400 m
Rest 1 min
Run, 200 m
Run, 1600 m
Rest 3 mins
Run, 800 m
Rest 2 mins
Run, 400 m
Rest 1 min
Run, 200 m
2/23/13
How to download the new scheduling app to your phone:
1. Open your mobile devices web browser (use Safari for iPhone).
2. Open our website www.crossfit573.com
3. Scroll to bottom of page and click on "view web version"
4. App will automatically pop up on your screen after about 5 seconds.
5. Click on the box with an arrow in in at the bottom of your toolbar.
6. Click on the CF573 icon an save to home screen.
7. Click on Add and you're done.
I have not downloaded to an Android phone yet so I don't have the complete steps for that yet.
I will post as soon as I get the process.
2. Open our website www.crossfit573.com
3. Scroll to bottom of page and click on "view web version"
4. App will automatically pop up on your screen after about 5 seconds.
5. Click on the box with an arrow in in at the bottom of your toolbar.
6. Click on the CF573 icon an save to home screen.
7. Click on Add and you're done.
I have not downloaded to an Android phone yet so I don't have the complete steps for that yet.
I will post as soon as I get the process.
2/20/13
WOD for 2.22.2013
"Mary"
20 min. AMRAP
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups
20 min. AMRAP
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups
2/19/13
NOTICE FOR SCHEDULING USING THE IPHONE/MOBILE APP:
Mindbody Online is the software company we use for managing CF573. Skilled Athlete is the company we use for our iPhone/Android scheduling app. Here is an email I received this afternoon regarding their partnership:
Dear MINDBODY Client,
Our records show that you may be utilizing Skilled Athlete mobile apps. Effective today, Skilled Athlete is no longer a MINDBODY Technology Partner, and the Skilled Athlete mobile and iPad apps will no longer be supported by the MINDBODY technology platform. Skilled Athlete Facebook apps will also no longer be supported.
MINDBODY clients requiring ongoing mobile and Facebook application functionality should contact the MINDBODY Best Practices Team at bestpractices@mindbodyonline.com for further information. Or you can call us directly if you wish at 877.847.4246.
Sincerely,
The MINDBODY Team
Needless to say...I will be searching for a new scheduling app ASAP. Please be patient until we find a new provider. I am very unhappy to have received this notice without any fore-warning.
YOU CAN STILL SCHEDULE ONLINE THROUGH www.crossfit573.com
Thanks,
Blake
WOD for Wednesday 2.20.2013
"Filthy Fifty"
For time:
50 Box Jumps (24/20)
50 Pull Up (Jumping)
50 Kettlebell Swings, (53/35)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (bar)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
For time:
50 Box Jumps (24/20)
50 Pull Up (Jumping)
50 Kettlebell Swings, (53/35)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (bar)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
2/18/13
WOD for Tuesday 2.19.2013
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.
R.I.P. Sir
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.
R.I.P. Sir
2/17/13
WOD for Monday 2.18.2013
"Son-of-a-Mitch!"
100 Thrusters FT (95/65)
1 Burpee every time the bar touches the floor.
100 Thrusters FT (95/65)
1 Burpee every time the bar touches the floor.
2/16/13
2/15/13
WOD for Friday 2.15.2012
Station Rotation
WOD is determined by the number of people in each class. So schedule EARLY today!
WOD is determined by the number of people in each class. So schedule EARLY today!
2/14/13
2/13/13
WOD for Wednesday 2.13.2013
For time:
3 min. Jump Rope
100 Kettlebell Swings (53/35)
100 AbMat Sit-ups
100 Push-ups
100 Jumping Squats
3 min. Jump Rope
3 min. Jump Rope
100 Kettlebell Swings (53/35)
100 AbMat Sit-ups
100 Push-ups
100 Jumping Squats
3 min. Jump Rope
2/12/13
2/11/13
2/8/13
2/7/13
2/6/13
WOD for Wednesday 2.6.2012
5 RFT
5 - Bar Complex
10 - Pull ups
200m run
1 rep of bar complex =
1- power clean
1- front squat
1- push press
1- back squat
1- front squat
5 - Bar Complex
10 - Pull ups
200m run
1 rep of bar complex =
1- power clean
1- front squat
1- push press
1- back squat
1- front squat
2/4/13
WOD for Tuesday 2.5.2012
CrossFit Games Open 11.2
15 min. AMRAP
9 Deadlifts, (155/115)
12 Push-ups
15 Box Jumps, (24/20)
15 min. AMRAP
9 Deadlifts, (155/115)
12 Push-ups
15 Box Jumps, (24/20)
2/3/13
WOD for Monday 2.4.2013
3 rounds for time of:
Run, 200 m
Rest 30 secs
Run, 400 m
Rest 1 min
Run, 800 m
Rest 2 mins
Run, 200 m
Rest 30 secs
Run, 400 m
Rest 1 min
Run, 800 m
Rest 2 mins
2/1/13
WOD for Friday 2.1.2013
"Barbara"
5 RFT
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3 min. rest between rounds
5 RFT
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3 min. rest between rounds
1/31/13
WOD for Thursday 1.31.2013
400m Row
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
400m Run
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
400 Single Jump Ropes
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
400m Run
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
400 Single Jump Ropes
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
1/30/13
WOD for Wednesday 1.30.2013
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
R.I.P. Sir.
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
R.I.P. Sir.
1/28/13
WOD for Monday 1.28.2013
For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
at the start of each minute do: 4 Burpees
Congrats to Sarah J. who gave birth to a healthy baby boy named Owen on Friday 1.25!!! You're a Rockstar!!!
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
at the start of each minute do: 4 Burpees
Congrats to Sarah J. who gave birth to a healthy baby boy named Owen on Friday 1.25!!! You're a Rockstar!!!
1/24/13
WOD for Friday 1.25.2013
"Fight Gone Bad"
3 rounds, 1 min per station, of:
Wall Ball (20/14)
Sumo Deadlift High Pull (75/45)
Box Jump (24/20)
Push Press (75/45)
Row
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
3 rounds, 1 min per station, of:
Wall Ball (20/14)
Sumo Deadlift High Pull (75/45)
Box Jump (24/20)
Push Press (75/45)
Row
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
WOD for Thursday 1.24.2013
800m Row FT
Tabata
Tire Hammer
Battle Ropes
Goblet Squats
Superman Holds
Sit Ups (reg./KB/Med Ball/GHD)
Tabata
Tire Hammer
Battle Ropes
Goblet Squats
Superman Holds
Sit Ups (reg./KB/Med Ball/GHD)
1/22/13
WOD for Wednesday 1.23.2013
16 Minute AMRAP
20 - Deadlifts (135/95)
10 - HSPU
20 - Floor Wipers (135/95)
10 - Russian Lunges (25/15)
20 - Deadlifts (135/95)
10 - HSPU
20 - Floor Wipers (135/95)
10 - Russian Lunges (25/15)
WOD for Tuesday 1.22.2012
FT
50 Kettlebell Swings (53/35)
100 Jump Rope Singles
10 Sit-ups
40 Kettlebell Swings
100 Jump Rope Singles
20 Sit-up
30 Kettlebell Swings
100 Jump Rope Singles
30 Sit-ups
20 Kettlebell Swings
100 Jump Rope Singles
40 Sit-ups
10 Kettlebell Swings
100 Jump Rope Singles
50 Sit-ups
50 Kettlebell Swings (53/35)
100 Jump Rope Singles
10 Sit-ups
40 Kettlebell Swings
100 Jump Rope Singles
20 Sit-up
30 Kettlebell Swings
100 Jump Rope Singles
30 Sit-ups
20 Kettlebell Swings
100 Jump Rope Singles
40 Sit-ups
10 Kettlebell Swings
100 Jump Rope Singles
50 Sit-ups
1/21/13
WOD for Monday 1.21.2013
PT Test
Max reps in 2 minutes of:
Push ups
Sit ups
Pull ups
Squats
Box jumps
Push press w/bar
Burpees
Finish: 500m row FT
Calculate total reps for score
Max reps in 2 minutes of:
Push ups
Sit ups
Pull ups
Squats
Box jumps
Push press w/bar
Burpees
Finish: 500m row FT
Calculate total reps for score
1/18/13
WOD for Friday 1.18.2013
5 RFT
10 Power Cleans (135/95)
15 Wall ball Shots (20/14)
200 Jump rope singles
10 Power Cleans (135/95)
15 Wall ball Shots (20/14)
200 Jump rope singles
1/17/13
1/16/13
WOD for Wednesday 1.16.2012
For time:
400 m run
30 Box Jumps, 24/20 in
30 Back Extensions
30 AbMat Sit-ups
30 Knees To Elbows
30 Walking Lunges w/plate (45/25)
30 Burpees
400 m run
400 m run
30 Box Jumps, 24/20 in
30 Back Extensions
30 AbMat Sit-ups
30 Knees To Elbows
30 Walking Lunges w/plate (45/25)
30 Burpees
400 m run
1/14/13
WOD for Tuesday 1.15.2013
Strength
Deadlifts
5-5-5-5-5
WOD
10 RFT
10 Wall Ball Shots (20/14)
10 Pull ups
10 Sit ups
Deadlifts
5-5-5-5-5
WOD
10 RFT
10 Wall Ball Shots (20/14)
10 Pull ups
10 Sit ups
1/12/13
1/11/13
WOD for Friday 1.11.2013
Skill Day
Mini-Met Con
1/2 Cindy
10 min. AMRAP
5 pull ups
10 push ups
15 squats
Mini-Met Con
1/2 Cindy
10 min. AMRAP
5 pull ups
10 push ups
15 squats
1/10/13
1/9/13
1/8/13
1/7/13
WOD for Monday 1.7.2013
"DT"
5 RFT
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerk (155/105)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
5 RFT
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerk (155/105)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
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