Tuesday

Lift: Press
WOD: "Jackie"
1000m Row
50 Thrusters 45/35
30 Pull-Ups

Tuesday

Lift: Press

WOD: "Jackie"
1000m Row
50 Thrusters 45/35
30 Pull Ups

                                                                Why not 525?

http://www.regonline.com/builder/site/Default.aspx?EventID=999702
Colorado State Master's Games.  Who is in?

Weekend 4/2-4/3

Saturday at 9am

"Fight Gone Bad"

Experience the archetypal CrossFit work out free.

Saturday 2pm

2011 CrossFit Games Sectionals WOD #2

AMRAP 15

9 dead lifts 155/100

12 push-ups

15 box jumps 24/20

Sunday 6pm

MetCon with Vanessa

Swings

Friday October 8 2010

WOD
3 rounds
5 push-ups
10 kettlebell Deadlifts
1 rope climb or beginner rope climb

John 3:14 8kg 3 pull-ups instead of rope climb
Shane 3:14 8kg beginner rope climb
Cooper 3:14 8 kg
Liam 3:32 8 kg beginner rope climb

Wednesday October 6, 2010

Buy-In
3 times
15m prowler push
bear crawl across balance beam
10 basic dot drill

WOD
3 rounds
5 man makers 3-5-7 #'s
15 squats
100m run

jump rope game

Wednesday September 29th

todays WOD
2 member teams
AMRAP in 10 minutes
40m sprint
10 squats
one member rest while the other works
teams were
Owen and Liam - 26 rounds
John and Cooper - 25 rounds

Wednesday September 22 2010

Todays WOD was

3 rounds
100m run
10 burpees
15 sit-ups

John
Cooper
Owen
Liam