Friday, Sept 27th, 2013

Strength:  Hang Squat Clean - 1 rep every :30 for 5 Mins

WOD:  For Time (recognize this?)

50 reps of each of the following,

Double Unders

Burpees

Back Extensions (on GHD)

Shoulder to Overhead (45)

Knees to Elbows

Walking Lunges

KB Swings (16kg)

Jumping Pull Ups

Box Jumps (24)

REC:  Foam Roller

Friday, July 12th, 2013

Remember, the HQ Olympic Lifting seminar is Saturday and Sunday and the main box will not be available from 8-5 on either day. There will be an outdoor wod posted for Saturday.  Thank you for your help and consideration. 

Strength:  Hang Squat Cleans 3x5

WOD:  "Devil's in the Details"

5 Rounds, 3 minutes of work/1 minute of rest

6 Toes to Bar

6 Overhead Squat (135/95)

6 KB Snatch (1.5/1)

REC:  50 Pull Ups, 20 abmat sit ups any time you come off the bar.

Saturday, June 15th, 2013

Thanks to those of you who have signed up for Jason's Friends.  If you haven't signed up yet, there is still time but please get your registration with cash or check in as soon as possible.  There will be an individual WOD and a team-oriented WOD on June 29th.  The movements will be such that every single one of you can (and should) participate.  It's going to be a light-hearted atmosphere focused on the cause and not on a competition.  It'll be a fun time to get to know other CrossFitters and we hope to see you all there.

WOD:  

“Santiago”

7 Rounds for Time

18 Hang Squat Cleans (DB 35/25)

18 Pull Ups

10 Power Cleans(135/95)

10 HSPU