09.03.15 Thursday

--THE WOD--

100 Double Unders

3 Rope Climbs

30 Box Jumps (24"/20")

30 KBS (53/35)

2 Rope Climbs 

20 Box Jumps 

20 KBS

1 Rope Climb

10 Box Jumps 

10 KBS

50 Double Unders

For time...

Emily

09.02.15 Wednesday

--SWOD--

5-5-3-3-2

Deadlift

*heavy but fast

--THE WOD--

4 Rounds 

Sprint 100yds

Then Max Reps Shoulder to Overhead (135/95)

*each round is 2 minutes

Melissa and Marisa

09.01.15 Tuesday

--SWOD--

3RM Paused Back Squat 

(2 sec each rep)

-then remove 5# and do another set of 3 reps paused the same amount 

--THE WOD--

9 min amrap

20 10m Sprints

15 Wall Balls (20/14)

10 Burpees

The Family

08.31.15 Monday

--SWOD--

5-4-3-2-1

Strict Press

--THE WOD--

3 Rounds

30 Squats

7 Power Cleans (185/125)

15 Hand Release Push-ups 

For time...

CF7C on the Podium at Pillage the Gym 2!

08.28.15 Friday

--SKILL--

15 min Rope Climb Clinic

--THE WOD--

12 min amrap

1 Rope Climb

5 Power Cleans (205/135)

9 Ring Dips

*advanced athletes who have muscle ups will muscle up into there ring dips

The Saya family

08.27.15 Thursday (Jims going away)

Jim is sadly gonna be heading out for deployment really soon. So in true fashion we will send him off CrossFit style! We will do one rep for every day he will be gone (247).

--THE WOD--

(Teams of two)

20 min amrap

47 Sledge Strikes

50 25ft shuttle runs

75 Power Snatch (75/55)

75 KBS (53/35)

Jim

08.26.15 Wednesday

--SWOD--

3x1:00min Weighted Plank

*rest 60 sec.

(Work up to a heavy weight)

--THE WOD--

"The Other Girl"

15 min amrap

25 Squats

20 Push-ups

15 Box Jumps

10 Burpees

5 Chest to Bar Pullups

Just a bunch of fit people doing what they do best!