CFG 11.2

180WOD
15 AMRAP
9 Deads 155/100
12 Games Pushups
15 Box 24/20
go hard - go fast

FGB...300

180WOD
60 burpees
Rest 1 min
60 SDHP
Rest 1 min
60 wall ball
Rest 1 min
60 push press
Rest 1 min
60 cal row


-- Post From My iPad

Legs By Brad

180Skill
10,10,8,8,5 back Squat

180WOD
10-1 ladder
Goblet
AirSquat Box Jump
V-Up
Lunge

6 round Jam

180 WOD
21 Alternate rounds of 21 pulls on the rower / Burpees
15 Toes to Bar
9 Lunges (18 steps)
6 Deadlift 185/135

The Chipper

180WOD
50 wall ball
40 kb
30 games pushups
20 burpees
10 thrusters 115/75
20 burpees
30 pull ups
40 slams
50 box



-- Post From My iPad

Rotate your "tabata"

180 BUY IN

400M run for time
Then....do it again and try to beat your first one!

180 WOD

Tabata of:

Walking lunges
kb swings
sit ups
push ups

20 secs of work/10 sec of rest...rotating 6 rounds of each movement

Squat Clean Thrusters!

180 WARMUP
3MIN OF BURPEES
(hopefully reaching and or exceeding your first time doing it, 8 weeks ago!)

180 WOD

10 BURPEE BOX JUMPS
1 - 5 LADDER of SQUAT CLEAN THRUSTERS 135/95
200M RUN

20min AMRAP

After reaching 5 SCT's return for 1 rep for round 6, 2 reps for round 7 etc.

What are you looking at?

What are you looking at?

CrossFit is Family

180WOD
30 Double Unders
15 Snatch / G2O 55-75
10 min AMRAP

180 Standard - 180 Standard

180WOD
400M
50 Air Squats
40 Situps
30 Pushups
20 Box
10 Burpees
400M
10 Burpees
20 Box
30 Push ups
40 sit ups
50 Air Squats
400M

Nancy, Nancy, Nancy!

Sunny Day Benchmark!

400m Run
15 Overhead Squats 95/65

5 Rounds for time


First Round of GAMES Wods posted!!!!

30 Double Unders
15 Power Snatch 75/55

10 Min AMRAP

Let the FUN BEGIN!!!

Double Unders are FUN!

30 Dubs or 30 Criss Cross OR 90 Singles
15 KB swings
20 Sit ups
10 Hang Cleans 95/65

18min AMRAP


Wear your Green a day early, Wednesdsay for a BENCHMARK wod!!

Work Hard/Rest Easy

Partner 30/30

Working for 30 secs on each movement of couplet, then rotating through the three couplets...Four Rounds

Deadlift 155/15.....Burpees

Ball Slams.....med Ball V-ups

Push Ups....Jumping Air Suqats

One partner working for 1 minute then resting while partner does work....for a minute

Team KB

180 TeamWOD Team of 4
Rotation - KB- Burpee-Wallball-Box
Partner 1 works alone & does unbroken set of KB (capped at 50 reps)
Other three team members do 1/2 number of reps at their station of what partner one did on kb....

Team will rotate until 200 kb

Run 400

Repeat


-- Post From My iPad

Thruster Fun

180WOD - with a continually running clock perform 3 thrusters....each additional set add 3 reps....3,6,9,12...etc...

Perform sets until failure to complete unbroken set.....Breaking a set, is setting down the bar....time limit is 1 hr...rest as needed between sets


-- Post From My iPad

ANGIE!

Benchmark WOD

100 Pull Ups
100 Push Ups
100 Sit ups
100 Air Squats

Performing all 100 reps of each movement before moving to next!

Breath of Fresh Air!!

800m RUN
30 Box jumps
20 Ball Slams
10 Burpees
600m RUN
30 Box Jumps
20 Ball Slams
10 Burpees
400m RUN
30 Box jumps
20 Ball Slams
10 Burpees
200m RUN

Barbell AMRAP

3 min AMRAP of:

115lbs/75lbs

9 Deadlift
6 Power Cleans
3 Front Squat

Rest 3 min

5 rounds

Saturday - Team

We had 4 even teams of 7

One Pacesetter 250 m row
Two teammates on Cindy
One teammate Situps
Two teammates wall ball
One teammate 15 burpees
Rotate after Pacesetter gets 250 meters

25 min AMRAP - winning team max meters on rower


-- Post From My iPad

Friday

180WOD - partner WOD
10 min max sets of 10 rep set of bench
Then
10 min AMRAP
Squat clean x 5
Burpee x 7
Box x 9
Then
10 min row, run or jump rope


-- Post From My iPad

Wednesday

180 WOD
20-2 ladder KB
1-10 ladder Pullup
20-2 ladder Weighted Lunge
1-10 Ladder Burpee Ball Slam
20-2 ladders are evens only.....

Tuesday

180 Skill - Snatch

180WOD
5 Snatch
15 KB SDHP
30 sec plank
15 min AMRAP

Tony asked if at the end of the WOD would we all have a sloppy snatch? CPA's are hilarious