Category: Uncategorized

Friday’s WOD:

Thursday’s WOD:

WEAR LONG SOCKS! 
http://www.crossfit.com/mt-archive2/008621.html

Tomorrow will be our second wod to break in our new ropes including a brand new, fresh outta the box rope making its first wod debut courtesy of Mr. Brett Dodd Berrong, he purchased it as a gift to the gym when our old rope was literally in shreds! Thank you Brett! Also…make sure y’all wear long socks tomorrow!

Wednesday’s WOD:

http://www.crossfit.com/mt-archive2/002900.html

Tuesday’s WOD:

Monday’s WOD:

Sunday’s With Shep:
Warm up
10 mins

Strength
15 mins
Inspired by 2012 regionals
Establish 3 rm OHS
(Get bar OH any way)

Wod
3 rounds
5 OHS
*max rep pull-ups
Rest 1 minute

Lvl 1: 70% 3RM
Lvl 2: 60% 3RM
Lvl 3: 50% 3RM

Saturday’s WOD:
Strength:
In 20 Mins Establish a
1 RM Fat Bar Deadlift
*OH- Grip only!

WOD:
In 12 Mins Complete
21*18*15*12*9*6*3*
Fat Bar Deadlifts @ 70%1RM
*20 Double Unders
After Each Set

Then in remaining time:
AMRAP Ring Muscle Ups

Friday’s WOD:

Thursday’s WOD:
20 Min AMRAP
15 Toes To Bar
10 Wallball 20/14#
5 Box Jumps 30/24#
1 Rope Climb
200m Run

E-WOD:
Run, airdyne, swim, row tabata for distance 10x:30on/:30off.

G-WOD:
20 Mins deficit Hspu practice