Feb 29

Tech/Strength

Ring Dips/ Muscle-up Progressions/Holds

Todays wod

21-15-9

Push Press 65/95lb

Box Jumps 24/20"

Toes to bar

Feb 28

Todays wod

Weighted Pullups

1-1-1-1-1-1-1

Feb 27

Tech/Strength

Deadlifts

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

Todays wod

5 Rounds For Time

5 Pullups

10 Deadlift 225/135lb

15 Situps

20 Double Unders

Feb 26

Todays WOD:

Last chance at the 1st open workout

CrossFit Open Games

Wod 12.1

7 Min AMRAP

Burpees

Great job gang, some great personal

achievements by everyone.

Feb 25th

Todays WOD:

12min. AMRAP

250m Row

12-Box Jumps 24/20"

12-Wall ball 20/14lb

Feb 24

CrossFit Open Games

Wod 12.1

7 Min AMRAP

Burpees

Some excellent advice if you have yet to do the wod!

http://youtu.be/hL3eam40rpY

Feb 23

Rest Day

Congratulations Kim & Tom!

Baby Grace is finally here!!!

Born at 8pm, February 23rd

6lbs 7oz.

We can't wait to meet her! :)

Feb 22

Todays wod

For combined total:

Clean 1-rep

Bench Press 1-rep

Overhead Squat 1-rep

Clean is from the ground, power or squat

Feb 21

Todays Wod:

5km Row for time

Feb 20

Tech/Strength

SDHP

10-8-6-3-3-3

Todays wod

21-15-9

SDHP 95/65

Pushups

Situps

Feb 19

Rest Day

Feb 18

Tech/Strength

MB Cleans

Today's WOD:

5 Rounds for Time

10-Pullups

20m-OH plate hold Walking Lunges 25/15lb

20-MB Squat Cleans 20/14lb

Feb 17

Tech/Strength

Clean & Jerk

10-8-6-3-1-1-1-1

Todays wod

"Grace"

30 Clean & Jerk

For Time

Welcome Alexa from CrossFit 187 in FSJ!!!

She had 3 PR's in one class!

Feb. 16

Rest Day

Due date tomorrow and Kim's still going strong!!!

Feb 15

Tech/Strength

Front Squats

10-8-6-5-5-5

Todays wod

For Time

200 Singles

15 Burpees

20 Pullups

25 Situps

30 Air Squats

100 Singles

30 Air Squats

25 Situps

20 Pullups

15 Burpees

200 Singles

Feb 14

Todays wod

For time + pullup total

1500m Row

Max Pullups

1000m Row

Max Pullups

500m Row

Max Pullups

Feb 13

Tech/Strength

Handstands/HSPU

Todays wod

21-18-15-12-9-6-3

Kettlebell Swings 53/35lb

Box Jumps 24/20"

Did breadn' butter lose an earring?!

Actually it's the 6:30am class warming up with one of everyone's favourite exercises....the bear crawl! :)

Feb 12

Rest Day

Aaron just hangin at the Bodyshop!

Feb. 11

Tech/Strength:

Overhead Squat

10-5-5-5-5

Todays wod:

20 Min. AMRAP

10 Toes to bar

10 Hand Release Pushups

10 Overhead Squats 65/45

Feb 10

Tech/Strength

Power Snatch

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

Todays wod:

5 Power Snatches 95/65lb

10 Wallballs 20/14lb

20 Double Unders or 100 Singles

Feb 9

Rest Day

Feb. 8

Todays wod:

"CrossFit Total"

1 Rep Max= Shoulder Press

1 Rep Max= Back Squat

1 Rep Max= Deadlift

Total= Sum of all 3

V-mstr squatting an impressive 355lb in the total today...

Feb 7

Tech/Strength

L-sit

Todays wod:

5-Rounds

2 Rope Climbs

12 GHD Situps

Feb. 6

Tech/Strength

Pushups

Rowing

"Jackie"

1000m Row

50 Thrusters 45/35lb

30 Pullups

Feb. 5

Rest Day

Paleo in a nutshell...

http://youtu.be/uCFZoqmKf5M

Feb 4

Todays WOD "Michelle's 40"

40-Box Jumps 24/20"

40-Jumping Pull ups

40-KB swings 53/35lb

40-Walking lunges

40-Ab mat sit up

40-BB Push press 45/35lb

40-BB good mornings 45/35lb

40-Wall Balls 20/14lb

40-Burpees

40-Double unders or 200 singles

Feb 3

Tech/Strength

Power Cleans

10-8-6-3-1-1-1-1

Todays wod

3 Rounds of

10 Power Cleans 95/135lbs

10 Knee to elbows

Feb 2

Rest Day

Don "FLEX" blasting 295lb for 20 reps

Feb 1

Tech/Strength

Back squat

10-5-5-5-5

Todays Wod"

WOD #1

Widowmaker

WOD#2

21-15-9 for time

KB swings 53/35lb

Box Jumps 24/20"

Push Press 75/55lb