W.O.D 5-17-13

WOD 6 of the CrossFit Regionals

100 - Double Unders

50 - Hand Stand Push-up's

40 - Toes to Bar

30 - Shoulder to Overhead w/ Axle Bar 160 / 105

90 Ft Front Rack Walking Lunges w/ Axle Bar 160 / 105

W.O.D 5-16-13

WOD 5 of the CrossFit Regionals

21-15-9

Dead Lifts  315 / 205

Box Jumps 30" / 24"

W.O.D 5-15-13

WOD #4 of the CrossFit Regionals

For Time:

100 - Wall Balls 20 /14

100 - C2B Pull-up's

100 - Pistols

100 - Dumbell Snatch 70 / 50

W.O.D 5-13-13

In honor of Steph going to Regionals we will do a few WOD's that she will be doing.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

W.O.D 5-10-13

WOD 3 of the Vindication In The Valley

2 - 4 Minute AMRAP's back to back no rest between

1. 

10 - Overhead Squats 115 / 75

30 - Double Unders

2.

4 - Pistols

8 - Front Squats 115 / 75

4 - HSPU

W.O.D 5-9-13

We have two birthdays for ya.  Antonio celebrating his 26th and Carley her 24th  Happy Birthday you two enjoy!!!! hahahahahaha

ANTONIOS WOD

3 Rounds for time:

26 - Dead Lift 185 / 115

26 - KB Swings 53 / 35

26 - Wall Balls 20 / 14

26 - Box Jumps 20"

CARLEYS WOD

12 Minute AMRAP

200 m Farmer Carry 70 / 53

24 - Pull ups

24  - Sit-up's

24 - Wall balls 20 / 14

W.O.D 5-8-13

WOD #2: Bear Complex Ladder

45 second work/45 second rest
Station #1: 95/75
Station #2: 115/85
Station #3: 135/95
Station #4: 155/105
Station #5: 175/110
Station #6: 195/115
Station #7: 215/120
Station #8: 235/125
Station #9: 245/145

W.O.D 5-7-13

1st WOD of the Vindication In The Valley competition held this past weekend.

For TIME (30minute time cap)

400m Plated Carry

Kettlebell swings 45reps / 35 reps , #53 / #35

400m Plated Carry

Wall Balls 35reps / 25 reps  , #20 / #14

400m Plated Carry

Pull-ups 25reps / 15 reps

400m Plated Carry

Box Jumps 15reps / 10 reps , 30" / 24"