WOD 2/22

Skill:

1 min MAX DUs  (Everyone starts on clock--together)

WOD:

4 RFT

• Run 400m
• 5 - Hang Clean (135/75)
• 10 - CF Pushups
• 15 - Deadlift (135/75)

WOD 2/21

Skill:

Squat Clean:  2-2-2-2-2

WOD:

• 21-15-9-3  Chest-to-Bar Pullups
• 3-9-15-21  HSPU
• Run 400m

WOD 2/20

Skill:

OHS 5-5-5-5

WOD:

Tabata Fight Gone Bad

8 rounds of each exercise (20/10)

• Wall Ball (20/12)
• SDHP (75/55)
• Box Jump - 20"
• Push Press (75/55)
• Row (Cal)

Hero WOD 2/18

"Severin"

• 50 Strict Pullups
• 100 CF Pushups
• Run 5K

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

WOD 2/17

Skill:

"Remember when..."

Baseline WOD

• 500m Row
• 40 Squats
• 30 Situps
• 20 Pushups
• 10 Pullups

For those of you who have had the opportunity to experience the Intro WOD, compare today against your first time. (Band, Time, etc.)  For those of you who were tossed in the burning fire of Crossfit, see how you compare to the stats of fellow Crossfitters and see what the new guys are going through!  Might be interesting.....Work Hard!

WOD:

Deadlift - 3-3-3-3-3

Warm-up does not count as a set.  This is a "Heavy" day.  Push toward your current 1RM