Monday-

WOD – Strength

Every 2min- 6 sets x 5 reps Back Squats

Find 5RM

WOD- For Time “Helen +++”

400m Run
21 KB Swings (55, 35)
12  Pull-ups
6 Thrusters (135, 95)

Post heaviest set of 5 back squats, and time on workout.

Wild West Throw Down WOD 1: Opener

AMRAP in 7 Mins (one girl and one guy works Simultaneously)

?Buyin: 50M sled Push (Rx’d = 375#/285#, Scaled = 285#/170#)

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5 – Overhead Squats  (Rx’d = 95#/75#, Scaled = 75#/45#)

10 – KB Swings (Rx’d = 70#/53#, Scaled = 53#/35#)

15 – Double-unders

WOD change for tomorrow
1-1-1-1-1-1-1
WOD for time
50 sit-ups
50 overhead walking lunges (20/14)
50 wall balls (20/14)
150double unders

The Wild West Throw Down is only days away!!!

Our hours for this week are:

monday- regular hours

tuesday- regular hours

Wednesday- regular hour

Thursday- closed (feel free to come down and help us clean and set up)!

Friday- No classes! Feel free to come down an help set up!

I will be posting at home WODs for those that need a daily challenge!

Saturday- no classes! Come cheer on the competitors!!

Open gym!!!! Come work on that goat!

WOD – For Time (Event 4- 2012 CrossFit Games)

50 Backsquats (135, 95)
40 Pullups
30 Shoulder to Overhead (135, 95)

50 Front Squats (85, 65)
40 Pullups
30 Shoulder to Overhead (85, 65)

50 Overhead Squats (65, 45)
40 Pullups
30 Shoulder to Overhead (65, 45)

And the next girl in our quest for fitness is ELIZABETH!!

http://www.youtube.com/watch?v=HkCLmD8Zlac  check out this video!

21-15-9
Clean (135/95) (these weights are for advanced athletes please scale as needed)!
Ring dips

Write your time down!

Then accumulate 3 minutes in the plank hold position!

It’s open gym night!! Come on in and work on those September goals!

Strength/Skill WOD 12 min EMOTM
– 4 Front Squats (same weight across all 6 sets @ 75-80% of 1rm) (minutes 1,3,5,7,9,11)
– 6 HSPU (minutes 2,4,6,8,10,12)