Workout for Friday, 10 July

WOD:

21-15-9
400m run
185# DL
Ring Dips

See you at 0600.

Workout for Thursday, 9 July

1. Awesome turnout today. Thanks for coming out and joining us!

2. WOD:

AMRAP 20 mins -

65# Push Press, 20 reps
135# Front Squat, 10 reps
45# DB OHWL, 40 steps
Box Jumps - 1 tire high, 40 reps

See you at 0600.

Workout for Tuesday, 8 July

WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. Scale as necessary with jumping pullups for a minimum of 10 minutes.

Post number of minutes completed to comments.

Workout for Tuesday, 7 July

1. Welcome back from the long weekend. Get back in the Zone!!!

2. WOD:

21-15-9
400m run
Burpees
Wall-ball
Situps

See you at 0600.

Happy Independence Day!

1. In honor of our year of independence, our T-shirt company, Zazzle.com, is having a 17.76% off sale this weekend. Use the code "ZAZZLEUSAUSA" during checkout. The sale is NOT advertised on the Zazzle main page. Click the T-shirt to the right...

2. There will be no scheduled WODs this weekend. However, I'm willing to open up the box on Saturday morning at a reasonable hour (0700-0800ish) for skill development and/or a Independence Day WOD. I'm also willing to open up the box on Monday, as well. Contact me through comments or via email.

3. Great turnout on Thursday morning. Great effort. See you all on Tuesday.

Workout for Thursday, 2 July

1. Today will be the last WOD for the week. Next class will be Tuesday, 7 July.

2. Vic, one of CFCL's deployed coaches, contacted me from Iraq. He's doing well and rockin' it at Crossfit Al Asad. Vic - thanks for the shirt! You're a great American.

WOD:

AMRAP 15 mins -

100m sprint
185# DL, 10 reps
ring pushups, 15 reps
ball slams, 20 reps

See you at 0600.

Workout for Wednesday, 1 July

1. Was great to have three new folks come out to CrossFit with us yesterday. Hope the coaching and encouragement met their expectations.

2. WOD:

50 back extensions
100m overhead carry 95#
50 KB swings 53#
400m run
50 air squats
400m run
50 KB swings 53#
100m overhead carry 95#
50 GHD situps

See you at 0600.

Workout for Tuesday, 30 June

1. We'll be working on Overhead Squats today.

2. WOD:

21 - 15 - 9
50m sprint
2 tire flips
50m sprint
overhead squat 85#

See you at 0600.

Workout for Monday, 29 June

1. I will not be at the WOD today. Will be taking the PFT. Execute the full warmup paying close attention to loosening up your shoulders.

2. WOD:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Workout for Friday, June 26

1. Am completely impressed by the effort you guys put out yesterday. You are awesome.

2. WOD: Team event. Details revealed at the WOD. Don't miss it. And I promise - its not a working party. Oh - but you will work!!!

See you at 0600.