9/22-23/2012

Rest Day

*Note: This weeks programming should be followed as such:

Strength Workout of the Day (SWOD)
5-10 minute Rest
Daily Workout of the Day (DWOD)

You may choose to do only one of these, or both. However, if the SWOD is too much, call it a day. No need to over work your body right into an injury. KNOW YOUR LIMITS!

Crossfit is intended to make you better at life. "Being unable to workout tomorrow because you were pigheaded today is not in line with our goals" (Greg Glassman, CF Founder).

9-21-2012 Hero WOD: DT

Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

9-20-2012

20-15-10 

Power Clean (115/85lb)

Push-ups

2 minute rest

4 Rounds of

15 SDHP (95/65lb)

20 Double-Unders

Post time to comments or on the white board.

Congrats to the "E's" on their 19-17 victory over the "O's."  Rematch?

9-19-2012

5 rounds

5 Shoulder to Overhead (clean from ground) 135lb/95lb
10 toes to bar
20 box jumps

Post time to comments or the white board.

Check out crossfitnola.com for daily group WODs and Saturday partner WODs.
Ask about their military discount.

9-18-2012

WOD: 10 min AMRAP10 burpee Box jumps 30/24 in10 OHS 135/95

Post rounds & reps to comments or the white board.

9-17-2012

5 ROUNDS FOR TIME:

10 TURKISH GETUPS (30/20#)
15 BURPEES
20 SWINGS (30/20#)
400M RUN

Post time to comments.

T-shirts are in. $18 - ALL proceeds go toward new equipment.  

9-15/16-2012

Rest day.