WOD Wed. Mar. 7

March 6th, 2012

Skillwork: Rope climb

All Levels

Three rounds for time of:
Run or Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

And (1/2 class do traversing while other 1/2 do WOD)

Traverse the climbing/bouldering wall 2-3 times.
If you successfully traverse without coming off the wall, then perform your next traverse using one color of holds less than previously.

WOD Wed. Feb. 15

February 14th, 2012

One week left to register for the CrossFit Open.
The open starts next week and goes for the next 5 weeks.
We will be posting the Open WODs one hour after the main site.
Come in and do that week’s Open WOD on Thursday, Friday and/or Saturday.
You can do the WOD several times to try to improve your times.

Skillwork: HSPU, Kettlebell Swings
5-3-1 Strength – 3-3-3+ Press

All Levels
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

WOD Tue. Feb. 14

February 13th, 2012

Skillwork: SDHP, Ring Dips and Pull-up Progression
5-3-1 Strength Program Cycle Week 2
3-3-3+ Back Squat

Level 2
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Level 1
Five rounds for time of:
7 Chest-to-bar Pull-ups
7 Ring Dips
95 pound Sumo-deadlift high-pull, 21 reps

Five rounds for time of:
7 Pull-ups
7 Parallel Bar Dips
7 Burpees

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire.  He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

WOD Tue. Jan. 31

January 30th, 2012

Skillwork: Pick a skill or two that you would consider a weakness and work on them
(Double-unders, rope climb, Kipping pull-ups, Olympic lifts, etc.)

12:00 minute AMRAP

All levels

10 yard sprint-pivot-sprint to start
10 yard lateral shuffle and back
10 Double unders or 40 single jumps
10 Wall Balls w/ 10#MB
5 Tuck Jumps
5 Pull-ups