WOD

23-28 Aug- We worked out on Mon but I was not able to get on the internet. Then I have been gone for a few days. I am not sure if the team worked out today. I will be ready to go for Mon class.

WOD

Rest Day

WOD 21 Aug 10

FGB challenge

No Class: I suggested the class do the challenge but they did not want to do that.

WOD 20 Aug 10

Advanced:

500 DU's for time

then Clean and Jerk practice

NO class today

WOD 19 Aug 10

Advanced:

"Diane"
21-15-9
225 DL
HSPU

Beginner:

2- 3 min rds, team event- one person rest while the other works

3- Med ball cleans
6- Burpess
9- squats

then,

2 rds

400m run
max push-ups
max pull-ups

WOD

I am not sure what was done today. I had to take a day off.

WOD 17 Aug 10

12 110yd sprints on the minute, rest for the time remaining

2 rds for time: modified from the CF Alaska site.

50 x KBS @ 20% BW
40 x Push-ups
30 x lunges
20 x toes to bar
10 x pull-ups

Each exercise is to be done without stopping. If you stop once you have started an exercise it is a 30 sec penalty. You may rest as long as you need between exercises.

WOD 16 Aug 10

Heavy KB workout

Class:
DL
TGU
Abmat sit-ups
SDLHP
PP
KTE

1 min rds with 1 min rest between exercises. 3 rds

WOD

Rest Day

WOD 14 Aug 10

Abs of Steel from Crossfit Alaska

WOD 13 Aug 10

Annie & Coe

WOD 12 Aug 10

Rest day

WOD

Mary for Advanced

Class:

Buy in:
Agility Drills

WOD:4 Rds for time:
400m run
25 Burpees

Cash out:
50 sit-ups
50 back ext

WOD

AdamBrown for time:

2rds

24 reps of each of the following
295 lb DL
box jumps 24"
wall ball
195 lb BP
box jumps 24"
wall ball
145 lb clean

WOD

Rest day in preparation for the Bear tomorrow from CF Alaska's website.

WOD 8 Aug 2010

Advanced:

AMRAP in 20 min from the main site:

Back squat 185 7 reps
one arm OH lunges with 45lb DB 10 steps (right hand)
7 Burpees
one arm OH lunges with 45lb DB 10 steps (left hand)

Beginners:

FGB modified because we have been doing box jumps and wall ball the last few workouts

Thrusters
sit-ups
Tire flips
Lunges with a rock on your shoulder
Fire hose farmer carry

WOD 7 Aug 2010

KB workout

WOD 6 Aug 2010

No classes

WOD

Advanced:

For time:
3 rounds
run 800m
10 tire flips
25 back ext
20 DL @ 205

Beginners:

Buy in

Tabata squats

WOD

3 rds for time

20 Wall Ball over the bar to partner (20 ea)
15 back ext
20 PP 45/25
15 sit-ups

cash out

12 X 20m sprints

WOD 4 Aug 2010

Skills day-

For time:
21-15-9
DL
Box jumps
Pull-ups

WOD 2 Aug 2010

Bike
50 push-ups
50 sit-ups

WOD 2 Aug 2010

Murph

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Add a 20 lb vest if you have one.

You can partition the exercises but you must start and end with the 1 mile run.

Rest Day

WOD 7-31-10

For time:

6 reps

400m run
25 Burpees

WOD 7-30-10

Donkey Kong

21-15-9

Burpees
KBS
Box Jumps