Wednesday, December 29, 2010

Dec 29

Tech/Strength:
Overhead Squats
5-5-5-5

Todays Wod:
21-15-9 for time
Box Jumps 24/20
Pull ups
Wall Balls 20/14

Tuesday, December 28, 2010

Monday, December 27, 2010

Dec 27

Tech/Strength
Clean and Press
10-8-6-3-1-1

Wod: For Time
10-9-8-7-6-5-4-3-2-1
Clean and Press 105/65
Push Ups
Air Squats
Ab Mat Sit-ups

Sunday, December 26, 2010

Friday, December 24, 2010

Dec 24

Tech/Strength:
Back Squats
10-8-6-3-1-1

Todays Wod:
10min AMRAP
10 Back Squats 135/85
10 knee to Elbows
250m Row

Thursday, December 23, 2010

Dec. 23

Rest Day

Holiday Hours
Dec 24 9am CrossFit
Dec 25 closed
Dec 27 9am CrossFit
Dec 28 9am Met class
Dec 31 9am CrossFit
Jan 3 9am CrossFit
Regular class schedule on
non-posted days

Wednesday, December 22, 2010

Dec 22

Todays Wod:
12 Days of Christmas
1 Burpee
2 Turkish get ups 20/12lb
3 Push Press 95/55lb
4 Box Jumps 24/20"
5 Push ups
6 Air Squats
7 Sit ups
8 Wall Balls 20/14
9 Double Unders or 45 singles
10 KB swings 53/35lb
11 Pull ups
12 Thrusters 95/55lb

Tuesday, December 21, 2010

Dec 21

Tech/Strength
Deadlift
8-8-6-4-2-2

Today's Wod:

3 Rounds for time
10 Deadlifts 315/205lb
30 GHD sit ups

Monday, December 20, 2010

Dec 20

Tech/Strength:
Front Squat 10-8-6-3-3
Push Jerk 10-8-6-3-3

Todays Wod:
12min AMRAP
2 Front Squats 135/85
1 Hang Clean 135/85
1 Push Jerk 135/85
5 Push Ups

Saturday, December 18, 2010

Dec. 18

Tech/Strength:
Overhead Squats
12-10-8-5-5-5

Todays Wod:
20min. AMRAP
5 Pull ups
10 Sit ups
15 KB swings 35/26lb
20 Air Squats

Friday, December 17, 2010

Wednesday, December 15, 2010

Nov 15

Todays Wod:


Fight Gone Bad:
3 Rounds of
1 min. Wall Balls 20/14
1 min. Sumo Deadlift highpull 75/55
1 min. Box Jumps 20"
1 min. Push Press 75/55
1 min. Calorie Row
1 min. Rest



score total reps and calories

Tuesday, December 14, 2010

Dec 14


Tech/Strength:

Deadlifts 10-8-6-3-3-3

Todays Wod;

5 Rounds for time of.
5 Deadlift's 275/185
10 Burpee's

Monday, December 13, 2010

Dec 13


Tech/Strength:

Max Pullups/1 set

Today's Wod:

20-18-16-14-12-10

Pushups

Calorie row

Saturday, December 11, 2010

Dec. 11

Tech/Strength:

Front Squat
10-8-5-5-5

Today's WOD:

7 rounds for time of:
10 Wall Balls 20/14
10 Burpees
10 Knees to Elbows

Friday, December 10, 2010

Dec. 10

Tech/Strength:

Sumo Deadlift High Pull
10-8-6-4-3-3

Today's WOD:

21-15-9
Box Jumps 24/20
SDHP 75/55
Ab Mat situps

Thursday, December 9, 2010

Dec. 9


Rest Day
Photo courtesy of CrossFit's Facebook page.
Check it out: http://www.facebook.com/crossfithq 

Wednesday, December 8, 2010

Dec. 8


Tech/Strength:
Push Press

10-8-6-3-3-3

Todays Wod:

5 Rounds for time

15 DB swings 50/35

12 Push Press 95/65

10 Pull Ups

Tuesday, December 7, 2010

Dec. 7

Todays Wod:

Over Head Squats
12,10,8,6,3,3,3,3,3
Max Weight for 3 reps

Saturday, December 4, 2010

Dec 4


Todays Wod:


"Angie" for time

100 pull ups

100 Push ups

100 Sit ups

100 Squats

Friday, December 3, 2010

Dec 3


Tech/Strength:
Back Squat

10-8-6-3-3-3

Todays Wod:

"Last Ascent"

5-10-15

Back Squat 225/135

Box Jumps 24/20"

Wednesday, December 1, 2010

Dec 1


Tech/Strength:
BB Bergener warm up
Progressions
Todays Wod: "Trapzilla"
20min. AMRAP

5 Thruster's 95/65
7 Clean's 95/65
9 SDHP's 95/65