Tuesday the 21st of August, 2012

400m Run
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Burpees
KB Swings (53/35)
V-Ups
400m Run

Monday the 20th of August, 2012

5 rounds for time

300m Trail Run with wall climbs
20 box jumps (24/20)
20 pushups

8.17.12

"Fight Fight Fight!"
Three Rounds
1 minute for max reps of:
Push Ups
Sit Ups
Kettlebell Swings
V-Ups
Weighted Lunges (with Kettlebell)
Rest 2 minutes

Rest as needed

Bonus! Coaches surprise...

8.16.12

Max elbow plank hold x 3 sets. Total up time for all 3 

Rest as needed

5 minute AMRAP, Rest 1 minute after each, Repeat for total of 3 rounds
30 Mountain climbers
20 Db GTO
10 Burpees


Please make sure to sign up for class in order to lock in your spot. We cap classes to ensure safety and quality. See Eva if you have any questions about how to sign up.

8.15.12

4 rounds for time
400 meter run
50 Squats

This is a classic WOD from the Crossfit.com archives. The best time in our gym is under 10 minutes!!!

Supplement
L-sit
Add up total time of 10 sets

Please make sure to sign up for class in order to lock in your spot. We cap classes to ensure safety and quality. See Eva if you have any questions about how to sign up.

8.14.12

10minute AMRAP of:
10 V-ups
10 kettlebell swings 53/35
10 wall ball shots 20/12

Rest 5 minutes

5 minute AMRAP of:
Russian twists 20/12

Rest 3 minutes

Run 1 mile for time

8.13.12

"Mish-mosh"

20 Box jumps (24/20)
20 Push-ups
20 DB thrusters (30/20)
   
     Rest 3 minutes

20 DB thrusters

20 Box jumps

20 Push-ups 

     Rest 3 minutes

20 Push-ups

20 DB Thrusters

20 Box jumps