We start each week off with a bang.  It’s always a tough WOD to get the juices flowing and the body ready for a week of training.  It’s to prepare your body and mind for what is to come! BUY-IN: 400m Run Jump Ropes 2 Attempts at Max Pull-ups WOD: 4RFT 15 Hang Squat Cleans

BUY-IN: 400m Run Cone Drills WOD: “Resting Sucks” – (25min) 30 MBC/Partner OH Hold 30 MB FSQ/Partner Holds Squat 30 Sit-ups/Partner Holds Plank 30 WBS/Partner Holds Squat 30 Burpees/Partner Holds Plank ***400m Penalty

BUY-IN: 800m Run :30sec Drills x 2 2 rounds 10 BSQ 10 FSQ 10 Snatch Balance 10 Hand Squat Clean WOD: *200m Run to Start Each Set *30 Sit-ups to End Each Set 20 – 15 – 10 – 5 Burpees 10 – 20 – 30 – 40 WBS (20/14)

I just came across this website and I am in love.  You have to read about these two guys, I am a fan for life now.  Only to grow up in the 70’s… 70’s BIG BUY-IN: 400m Run 2 x 10 Push-ups 15 Squats 10 GM LIFT: Max Clean & Jerk (20min) WOD: 2:00 Stations

BUY-IN: 400m Run Fence Drills 15 Baby Squats 3 Forearm Walks WOD: 21 – 15 – 9 (20min) Thrusters (95/65) SDHP (95/65) Pistols *Rest 5min Double Under “Nicole” (10min) 50 Double Unders Max Pull-ups [youtube=http://www.youtube.com/watch?v=y8nvzuOImvw&feature=related] I want you to listen to what you’re suppose to do with this workout.  She puts these videos up online

“Ever notice that we CrossFitters tend to talk about CrossFitting a lot? Do you ever find yourself wondering what you used to talk about before you started CrossFitting?…I think CrossFitting with consistency and intensity both requires and evokes emotional commitment. For many, it is too challenging and transformative to engage in casually. It makes us

BUY-IN: 400m Run 2 x :30 Drills – Jumping Jacks/Squats/Tuck Jumps/Good Mornings 2 x 100m Row Sprint WOD: 150 Double Unders for Time (5min) *Rest 5min 5 Round of 3min AMRAP’s (1min Rest) 1 Squat-Clean (135/95) 2 Push-Presses 3 Push-ups 4 Burpees *Rest 5min CASH-OUT: 250 Double Unders for Time (10min) [youtube=http://www.youtube.com/watch?v=1yHjnfABvhw&feature=related]

NEW CLASS today at 1:30pm! BUY-IN: Foam Roller 400m Run WOD: 100 Air Squats 80 KB Swings (24/16kg) 60 Box Jump @ 20″ 40 Burpees 20 Squat-Clean with KB *Count to 30 in your head 50 Pull-ups CASH-OUT: Deadbugs

This was just a rough Sunday WOD.  Thanks Neal.  I’ll remember it this week.  Your day off is…Thursday???  Okay! BUY-IN: 400m  Run Ladders WOD: “Elway Day” – 30min 7 HSPU 200m Run 77 Push-ups 100m Run 7 rounds ——————- 7 Pull-ups 7 Burpees 7 V-ups ——————– 200m Run 77 Double Unders 200m Run 7 HSPU