W.O.D.

Warm Up - 100 Jumping Jacks

Skill  -   Hip Prep

W.O.D.  - Overhead squat 1-1-1-1-1 reps
                 Front squat 1-1-1-1-1 reps
                 Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Happy Birthday today to Angie Watson. She has been working hard on her pull ups so this will give her plenty of practice for that today. 

W.O.D. - "Angie"
                100 Pull Ups
                           100 Push Ups
                100 Sit Ups
                100 Squats

Jump Dock Jump!!!



Warm up - CFWU
                     3 Rounds of:
                   10 Good Mornings
                   10 Back Extensions

Skill      -     Push Jerk

W.O.D. - 10-9-8-7-6-5-4-3-2-1
                Sumo Dead Lift High Pull (75/45)
                Box Jumps

Warm Up - CFWU

Skill - Plank 4 x 1:00

W.O.D. - 5 rounds / 1 minute of each
              -  Wall Ball  (20/10)
              -  Kettlebell Swings (1.5/1.0)
              -  Double Unders
Complete as many reps as you can in that minnute of each exercise, after the three exercises rest 1 minute. Count the total number of reps for each excercise to get your total score.

Thank you to everyone that came out saturday morning and ran the 5K. We had a great turn out to support MSCrossFit, and  the shirts looked great. Cangrats to Matt Summers who finished 3rd in his age group, Lyndsey Summers finished 2nd in her age group while pregnant, and Tammy Mclendon finished 3rd in her age group. Thank you everyone for participating. Stephanie Vann for helping put it together for the CrossFit family. Also running was Hannah Causey, Walter Wood, Chuck Beene, Jennifer Harjes, Shane Fisher and Stephanie Vann.

Warm Up - 2 rounds of the CFWU
   
Skill - PVC drills

W.O.D. - 5 Rounds of 
                200 Meter Run
                     100 Ft. of walking lunges
                  25 Sit ups                 

Warm up - 25 Medball Clean into wallball

Skill - Pulling position/catching,landing position

W.O.D. - "ANNIE"
                50-40-30-20-10
                Double Unders
                Sit Ups

Warm Up - CFWU

Skill - L-Sit
           5 rounds
           :15 on/:15 off

W.O.D. - Power Cleans
                3-3-3-3-3
                *15 Push Ups following each set

Warm Up - CFWU
                    
Skill - Sumo Dead Lift High Pull

W.O.D. - As many reps as possible
                5 Min Sumo Dead Lift High Pull
                5 Min Thruster
                5 Min Toes to Bar
                * Males use 75lbs
                * Females use 45
                

Warm Up - CFWU
                    
Skill - Push Press
           
W.O.D. - 4 Rounds of
                30 Double Unders
                1 Arm 35lb Dumbell/Kettlebell Snatch 30 reps(15 each arm)
               

Warm Up - CFWU

Skill - Handstand Push Ups

W.O.D. - Team W.O.D.
                 100 Pull Ups
                 150 Burpees
                 200 Sit Ups
                 250 Squats
                     * One person rest while the other works