RUN 5K

Wednesday WOD

"Annie"

50-40-30-20-10

reps for time of

Double Unders and

Sit-ups

5x5

Front Squat

Run 6 Laps
15 KB Swings
15 Slams
15 Sit Ups
Run 5 Laps
30 KB Swings
30 Slams
30 Sit Ups
Run 4 Laps
45 KB Swings
45 Slams
45 Sit Ups

*Super Set: Bench Press 6-8 Reps & L-Sits Burn Out

5 Rounds

1o Power Snatch (115#,75#)

20 Clapping Push Ups

30 Back Extentions

5 Rounds Max Reps:

2/3 Body Weight Thrusters

Pull Ups

*2 minute rest in between each round

CINDY

AMRAP in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Squats

2000m row
3 rounds:
15 Chest to Bar pull ups
20 Push ups
30 Double Unders

Clean and Jerk 5x5 * Clean Hi-Pull 5x3

workin' the relay

some just HAVE it

Clean and Jerk 5x5

Clean Hi Pull 5x3

54321 WOD for Reps:

5 minute row for calories
4 minute box jump for reps (20,24)
3 minute hang snatches for reps (45,75)
2 minute wall ball for reps (10 ft. target, 14,20)
1 minute hand stand push up for reps

Team:
300 squats
300 push ups

Good Luck Dru and Pete this weekend at the MT CrossFit Winter Challenge in Missoula!!

7 Rounds for Time:

10 Sumo Deadlift Hi Pull (65#f, 95#m)
15 Push Ups
10 Jump Squats

Extra: Fun little Relay

25-20-15-10-15-20-25

Back Extension
Knees to Elbows

Double Unders
Push Press (95#,65#)

Will bustn' out some body rows!

4 Rounds for Time:

10 Deadlifts (225#m, 185#f)

100m Burpee Frog Jumps

There was some good progress made last night during our OHS WOD. Nice work guys!

Over Head Squat 1-1-1-1-1-1-1

Just for Fun
12 minutes:
12 Body Rows
12 Med Ball Cleans

Just for MORE Fun
4 Rounds: Skipping 3 Laps, rest 1 minute

ANNOUNCEMENT: Monday, Tuesday, and Thursday Noon Classes will now become Open Gym 12pm-1:30pm

5 Rounds For Time:
400m run (6 laps around gym)
Max Pull Ups

Extra: Hand Stand Push Ups and V Sits

Everybody LOVES those stretching lunges!!!

Who's your team?

Super Bowl Crew

WOD
50 Wall Ball
30 DB/KB Snatches
10 One Arm Swings
50 Sit-ups
30 Barbell Rows
10 Clapping Push ups
50 Box Jumps 24"
30 Deadlift (135)
10 Jumping Sit ups
50 Double Unders
30 Med Ball Throws (rotating)
10 Pistols/leg
100 ft OH Walking Lunge

(thank you CrossFit Park City)

SUPER BOWL SUNDAY

Are you a Colts or Saints Fan??

Or do you really wish the Vikings were still in it!!

50-40-30-20-10

KB Swings (53#m,35#f)

Double Unders

Ab Mat Sit Ups

The "perfect push-up"

SUPER BOWL SUNDAY only 1 class @ 11am

Cleans 5x3

Weighted Push-ups 5x10

Tues 5:30 crew

Hump Day

5 Rounds for Time

Weighted Walking Lunge (30 steps)

KB Swings (20)

Push-ups (10)

Jump Squats (5)

Ab Circuit

1.5 min - sit-ups, planks, K2E

1 min - sit-ups, planks, K2E

30 sec - sit-ups, planks, K2E

Gettn' after the ab circuit!

21-15-9

Box Jumps (30"m,24"f)
Ring Dips
Push Press (115#m,75#f)