W.O.D.

A quote from the old place...

Warm up -  3  rounds of:
                     200 M Run
                     10 Wall Ball Shots

Skill - L-Sits 4 x :20

W.O.D. - Shoulder Press 
                3-3-3-3-3

Warm Up - CFWU


Skill - Push Ups


W.O.D. -  "CINDY"
                 As Many Rounds in 20 minutes as possible of:
                  5 Pull Ups
                10 Push Ups
                15 Squats

Warm Up - CFWU

Skill - Kipping Pull Ups

W.O.D. - 1-2-3-4-5-6-7-8-9-10
                135 lb Dead Lift
                135 lb Hang Power Clean
                135 lb Front Squat

Thank you to everyone that came out saturday to the cookout and help move locations. I was amazed to see the support that put their saturday aside to help move this place. It really makes me very thankfull and fortunate to have such a great group of members that include themselves in what we believe in and do everyday. I know without God none of this would have been possible.  We as a CrossFit community have come a long way in just 2 years. I know that this would nat have been possible without the people that come in day in and day out and put their sweat and hearts, and sometimes blood into this program. Thank each and everyone of you guys again from the bottom of my heart. This is more than just a "gym", this is a fitness community. 

Warm up - CFWU

W.O.D. - 50 Jumping Jacks
                200 M Run
                40 Squats
                200 M Run
                30 Push Ups
                200 M Run
                20 Burpee Broad Jumps
                200 M Run
                10 Diamond Push Ups
                200 M Run    

Warm Up - Shoulder Prep
                     Hip Prep
                     CFWU
                     400 M Run

W.O.D. - Teams of 3: 
                For Time
                3 Bag Carries 200 M
                1 Tire Flip
                100 Tire Jumps
                100 Wall Ball
                100 Pull Ups

Warm up - CFWU

Skill - Shoulder Prep
            Hip Prep

W.O.D. - 21-15-9
                225 lb Dead Lift
                135 lb Overhead Squat

This saturday, 3-6-10, MSCrossFit will be hosting lunch and a movie. We will have a workout starting at 10:00 a.m. Following the workout we will light the grill and have lunch. After Luch we will be watching the CrossFit games movie from '09 "Every Second Counts". Bring something to throw on the grill, your choice of beverages and be ready for a quality workout the everyone can handle.
http://www.youtube.com/watch?v=fvtBiJ8aoHU

Warm Up - CFWU

Skill - Med Ball Clean

W.O.D. - 10-9-8-7-6-5-4-3-2-1
                Med ball clean
                Push ups
*Compare to 11/12/09

Warm up - 50 Double Unders
                    40 Push Ups
                    30 Squats
                    20 Dips
                    10 Strict Pull ups

W.O.D. -  "AMRAP" 8 minutes, 2 rounds
                             6 Kettlebell Swings (2.0/1.5)
                  12 Overhead Alt. Lunges (45/25)
                  18 Box Jumps

Upside down Bill...

Warm Up - CFWU

Skill - Burpee

W.O.D. - 21-18-15-12-9-6-3
                Power Snatch 
                Push Jerk
               * Using the same bar (M - 75/ F - 45)

Congrats Sharley, first pull up


Warm up - CFWU

Skill - Power Snatch

W.O.D. - 4 Rounds for time of:
                9 Dead Lift (225/185)
                12 Burpees 
                15 Butterfly Sit Ups