WOD

Handstand Push Ups 1/2/3 on the minute for 10 Minutes

then:

Games open WOD 11.3

AMRAP in 5 minutes of:

Squat Clean (75kg/50kg)

Jerk (75kg/50kg)

Post reps to comments.

Justin really putting out on his 400.

No Class today!

Normal schedule resumes tomorrow Wednesday January 4th, 2012.

See you all then!!!

No Class today!

WOD

Run 3 Miles (on ground, no treadmill) for time.

Post time to comments.

Hope you all had a GREAT CHRISTMAS!!!
One class tonight @ 6PM.  We will be running an abbreviated schedule this week.  
With one class on Monday, Wednesday, and Thursday at 6PM.  
Hope to see you all there.

WOD

Snatch Grip Deadlift

3-3-3-3-3

then:

3 rounds of:

Row 1000

Run 800

Post time and 1RM load to comments.

Games Open a few weeks away, are you working on your goats?

Hope you all had a GREAT CHRISTMAS!!!
One class tonight @ 6PM.  We will be running an abbreviated schedule this week.  
With one class on Monday, Wednesday, and Friday at 6PM.  
Hope to see you all there.

WOD

Work up to Heavy Single:  Clean and Jerk

Then,

"Grace"

30 Clean And Jerks (135/95)

Post time to comments.

Proper Overhead Position, Common Fault for women, Common fault for men.  If you see the differences in these pictures, comment on why they are right and why they are wrong.  See you tonight!

Only One Class Tonight @ 6PM

"‎12 Days of Christmas WOD"

( perform according to the song, 1....2,1.....3,2,1.....12,11,10,9,8,7,6,5,4,3,2,1) Merry Christmas Crossfit USD!!!")

1 Burpee

2 Thrusters (115lb)

3 Pushups

4 Box Jumps (24")

5 Hang Cleans (115lbs)

6 Pullups

7 KB Swings (1.5 pood)

8 Air Squats

9 Double Unders

10 Wall Ball Shots

11 Ring Dips

12(00)m Row

Merry Christmas to all of our CFUSD'ers and your families.

Who is asking Santa for CrossFit gear??

WOD

Work up to Heavy Single in Deadlift (Does not have to be PR! Whatever is heavy for the day.)

Then:

AMRAP in 20 Minutes of:

400 Meter Run

21 Deadlifts (70kg/50kg)

Post Heavy Single and Reps and Rounds to comments.

Good work Sean!!

WOD

Single Arm DB Press

2-3-5 x 3

Complex x 5:

Bent Over Row x 5

Hang Power Clean x 5

Front Squat x 5

Shoulder/Push Press x 5

Back Squat x 5

Good Morning x 5

Don't set barbell down during complex.  Rest between Complexes and add weight to each set.  You should be breathing pretty hard after completing each one.

Full house during the WOD FOR WARRIORS!

WOD

Back Squat

5-5-5-5-5

5 Rounds of:

1 Minute of Double Unders

1 Minute of Sit Ups

1 Minute of rest

Post reps to comments.

Cool to see so many people cheer and support other people at CrossFit workouts!