What has technology brought to us? Or taken away?

-WOD-
OHS 3-3-3
Then Helen
Three rounds for time:
Run 400m
12 Pull-ups
21 KB Swings

Compare to 8/20/10

Knuckle up

For Time:
Row 1000 meters
25 Calories on the Airdyne
50 KB Swings (35lb/53lb)

YAYYY!! BURPEES!!

-WOD-
For Time:
100 Burpees
100 Walking Lunge Steps
*Complete all burpees before moving on to lunges*

Compare to 10/22/10

Even Santa CrossFits

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time
Complete all reps of each exercise before moving to the next.

Do you ever feel like giving up?

-WOD-
Tabata "Bottom to Bottom" Squats
Run 1 mile

Rest period of Tabata must be spent at the bottom of the squat.
Mile starts immediately at conclusion of last squat.

"Randy"

"Randy"

75 pound Power snatch, 75 reps for time.

Cold weather wods

:SWOD:(compare to 11/15/10)
Max Reps in 3 Mins of:
Back Squat(95/135)
Then
10 Min AMRAP
7 DB Push Press (25/45)
7 Box Jumps (16in/21in)
7 Wall Ball Shots (16lb/20lb)

Sweat Angel, Farm Project Style

4 Rounds of
Weighted 400 meter run (25/45lb)
50 air squats (holding dumb bell)25/45

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.



"DT"

Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Don't you just love sit-ups?!

-WOD-
For time:
30 Box-Jumps
30 KB Swings
30 Walking Lunges with Dumbbells
30 Knees-to-Elbows
30 Push Press
30 Supermans
30 Burpees
30 Double Unders

David swinging away

"Jackie"

1000 Meter row
50 Thrusters @ 45lb
30 Pull ups

WOD in any condition!

-WOD-
10 rounds for time of:
10 Push-ups
20 Squats
30 Sit-ups

"Whitten"

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.




"Whitten"

Five rounds for time of:
22 Kettlebell swings
22 Box jump
Run 400 meters
22 Burpees
22 Wall ball shots

Elbows high and outside

"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Any more excuses?!?

-WOD-
Skill: Hang Squat Clean

Then AMRAP in 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

Yet another fun piece of equipment has arrived

*Athletes that have not completed the "Baseline" WOD will complete it during the warm up time and then...
:WOD:
7 Rounds for time
10 kettlebell swings(25/45)
10 box jumps

We are an interesting crew indeed!

-WOD-
"Baseline"
500 meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Cash Out with 25 Burpees

It doesn't have to be fancy to be effective.

3 Rounds of Time of:
10 Pull-Ups
20 Push-Ups
10 Forward Rolls
20 Pistols
10 Handstand Push ups

Matt has greatly improved his "GPP"

50 cals on Airdyne
100 Box Jumps
2 Mile Run

Note the full hip extension for maximum power. Oh yeah, and lifting a car axle is pretty amazing as well!

-WOD-
6 rounds for time of:
200m Dumbbell Farmer's Carry
10 Burpees
10 Wall Ball Shots
10 Double Unders
10 Pull-ups

5 Rounds for time of:
30 Back Squats @ (35/55)
15 Push-Ups(hand release)
15 Knees to Elbows