WOD

Roy off the main site

Turnover from CrossFit Alaska

AMRAP in 20 min

6 pull-ups
9 wall ball
12 box jump

"Angie"

100 pull-ups
100 push-ups
100 sit-ups
100 squats

CPT-19:40.01
BAX- 17:48.77

Our class had a two new members today. Good to have you Melissa and Steve

The workout for the class was:

Warm-up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpeea
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 SDLHP (65/45)

Jim and Steve- 17:10.47
Pam and Melissa- 19:45.98
Cope- 11:45
Powell- 14:37
Robin 13:00

Great job today. I saw alot of hard work and better form. The form will come with practice.

Welcome Steve and Melissa.

Due to mission we will have our next class on Thur. See you then.

WOD

Advanced:

KB circuit
then
Tire flip 50 yds
Box jump/200 lb farmer carry
lunges with 80lb dummy 50 yds
fireman carry your partner

Beginner:
DB Complex

DL
Bent over rows
Hang clean
Front squat
push-up/rows
OHS

Each participant chose a weight.

WOD

Advanced:

This is courtesy of the CrossFit Main site web page

7 rds for time

205 lb Clean 3 reps
ring HSPU 4 reps

Beginner:

3 rds for time

Run 400m
25 Thrusters 25 lbs
25 Abmat sit-ups
25 KBS 20 lbs
25 medicine ball cleans (ball of your choice)

WOD

50 Push-ups
50 cal on Eliptical
50 PP @ 45lbs
50 cal on Eliptical
50 incline sit-ups
50 cal on Eliptical
50 Goblet squats @ 45lbs
50 cal on Eliptical
50 walking lunges
50 cal on Eliptical
50 back ext
50 cal on Eliptical

Mini Angie (modified)

50 push-ups
50 sit-ups
50 squats
50 walking lunges

Ski and I did the mini Angie with normal exercises per Angie. We also did a KB workout prior to the Mini Angie.

Rest Day