OPEN WOD #2

15 min AMRAP:

9 Deadlifts (155#/100#)

12 Push Ups (Hand Release)

15 Box Jumps (24")

"Whats the magic number today...12,13,14..."

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3.30.11

Warm Up:

Plate Work

Running:

2oom Repeats x6

21-15-9 For Time:

KB Swings (Heavy)

Wall Ball

"I need something that leaves me next to nothin..."

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3.30.11

Warm Up: 500m Row Time Trial

Strength Work: Deadlift

3x5

4 Rounds For Time:

8 DeadLifts (135/95)

8 TGUs (50/30)

200m Sprint

"Knowledge will only take you so far...its heart that gives you the will to press on..."

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CROSSFIT BLOOD: FILTHY 50

For Time: Box Jumps Jumping Pull Ups KB Swings Lunges K2E Push Press (45#) Sit Ups Wall Ball Burpees Double Unders

"Every once in a while you gotta cross the line...just to know where the line still stands..."

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PACK

For Time:
50 Squats
10 Push Press (135/95)
40 Squats
10 Push Press
30 Squats
10 Push Press
20 Squats
10 Push Press
10 Squats
10 Push Press

"You cant help but strive to be elite...in this type of environment.."

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CROSSFIT BLOOD: DT

Warm Up: 3 Rounds
Lunges
Sit Ups
Push Ups
Sit Ups

Buy In: 50 Pull Ups

5 Rounds For Time:
12 Deadlifts (155/115)
9 Hang Power Cleans (155/115)
6 Push Jerks (155/115)

"With everything...comes a price...what are you willing to pay..."

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LIGHT THE PATH

Please RSVP asap for the Harbor Cruise this Sat!!

AMRAP= 30 min
800m Run
15 Dips (Box/Rings)
1 Rope Climb
60' Bear Crawl

"Its always the darkest...right before the dawn..."

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SLEEPING GIANTS

Warm Up:
KB + Sit Up Ladder

4 Rounds of 3 min AMRAP, w/ 1:30 rest between each...
4 Front Squats (95/65)
6 Burpees
4 Thrusters (95/65)

"What will you awake inside youself..."

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OPEN: 1

TEE SHIRT MONEY DUE TODAY!!

AMRAP= 10 Min
30 Double Unders
15 Power Snatch (75/55)

"I would rather try and fail...then ever look back and say I wish I would've..."

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CRAZY 8's

TEE SHIRT MONEY IS DUE BY TOMORROW NIGHT!! PLEASE BRING IT IN ASAP! THANK YOU TO ALL WHO ORDERED!!

Warm Up:
Ring Work/Hand Stand Work

Skill Work:
200m Run x 4

AMRAP= 8 min
8 Sit Ups
8 Push Ups
8 Burpees
8 OVH Lunges/Leg (45#)

"You can't ever tell me...that I'm not a survivor..."

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WATCH YOU BURN

Warm Up: 500m row Time Trial

For Time:
21 Thrusters (135/95)
400m Run
15 Thrusters
400m Run
9 Thrusters
400m Run

"When you fight the fight...you earn the reward..."



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"4 HAMLIN"

TEE SHIRT MONEY IS DUE BY THURSDAY EVENING!! THANK YOU!!

Warm Up: Mobility Work, and Pose Drills


For Time:
800m Run
then...7 rounds of
5 Deadlifts (225/155)
10 Sit Ups
5 Pull Ups
then finish with...
800m Run


"Its the small, little achievements...that make this place so special..."


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"HALEY"

Skill Work:

OVH Squats with Partners

4 Rounds for Time

20 Double Unders

15 Wall Ball

10 WTD Sit Ups

1 Rope Climb

"God pours life into death...and death into life...without ever spilling a single drop..."

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ON THE WAY

"SKOOL OF SWOLE" 6:30pm: BACKSQUATS!

AMRAP= 7 min

7 SDHP (95/65)

7 Push Ups

*rest 4 min*

AMRAP= 7 min

200m Sprint

7 Burpee Bar Touch

"Lift me up...pull me out...from all that I'm buried beneath..."

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3.8.11

Warm Up: Ring Work


1 to 10 For Time:
Ground to Overhead (185/125)
Burpees

"It takes a whole team...to build an athlete..."

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"HELEN ON STEROIDS"

-inspired from 2010 CrossFit Games Wod

For Time:
1200m Run
63 KB Swings (50/30)
36 Pull Ups
800m Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups

"I dont wanna miss one second of this..."

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DEATH BY POWERCLEAN

Warm Up: Partner Work and Tabata Wall Ball
then...

Athlete will have 1 loaded barbell in front of them...Once the clock begins, they will perform 1 power clean at the first minute, 2 power cleans at the 2nd minute, 3 power cleans at the 3rd minute...and so on, until athlete cannot complete the designated reps with the corresponding minute. At that point the workout is terminated. (115/75#)

"Success is not a measure of numbers and figures...its a feeling you have in your heart when you lay your head on the pillow each night...and you can truly tell yourself, I did MY BEST today..."

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3.2.11

"SKOOL OF SWOLE" Tonight at 6:30pm... DEADLIFTS! Class is designed to work on form, learn the finer points of each lift, and develope some SERIOUS strength! All levels welcome...

PLEASE BRING IN YOUR BOWLING MONEY!! $15 CASH!! THANK YOU!!

Warm Up: KB Work/TGUs

3 Rounds For Time:
12 Body Weight Deadlifts
12 Box Jumps (24")
12 Pull Ups
200m Sprint

"Never let a spirit of complacency or mediocrity...determine the limits of what you can ultimately become..."

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5K TIME TRIAL

PLEASE BRING IN YOUR BOLWING MONEY!! $15 CASH!! THANK YOU!!

Warm Up: POSE Running Drills, Dynamic Stretching

For Time:
Run 5k

Any class time remaining, can be used to work on pullups, double unders, hollowrocks, handstands, and/or any additional ring work...

"Train for the 'unknown, and the unknowable'..."

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