8.31.13

Alone or with a partner perform

Donny

21-15-9-9-15-21 reps for time of:
225/155 pound Deadlift
Burpee

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

 

Labor Day Hours

Labor Day hours!
Monday, 9/2/13
Oly – 0800-1000
CrossFit 0900

8.29.13

8.29.13
Mobility & Agility
Skill – Turkish Get Ups
WOD –

3 Rounds

4 Turkish Get-Ups (2/arm & ahap)

20 Double Unders

Rest 2 Min

3 Rounds

10 single arm KB press (5/arm & ahap)

200M Row

 Core –
Plated sit ups – 3×15

8.27.13

 

Gymnastic W/U

Press – bnk

WOD

For REPS

  1. 3 minute AMRAP Buprees
  2. 2 minute AMRAP Dips
  3. 1 minute AMRAP Pull Ups

Core – 30 V-Ups

 

8.26.13

Mobility, Mobility, Mobility!

Strength –
Pause Back Squat – 5×3
WOD –
For Time
21-15-9
Push Press (95/65#)
Toes to Bar
Row for calories

8.22.13

Mobility & Agility

WOD-
AMRAP 15 minutes
Run around building
50 Double Unders
Core –
30 Hip Extensions

8.21.13

Mobility –

Strength –
Sumo Deadlift – 5sx3r

WOD –
3 Rounds
10 Sumo Deadlifts
20 Over the bar burpees
rest 2 minutes between sets