Saturday August 3

WOD:

3 Rounds of 

20 Tire Flips

200 m Farmers Carry

20 Push Ups

Friday August 2

Skill:

Rope Climb

Thruster

WOD:

"Legless"

27 Thrusters

4 Legless RopeClimbs 

21 Thrusters

3 Legless RopeClimbs 

15 Thrusters

2 Legless RopeClimbs 

9 Thrusters

1 Legless RopeClimb

Thursday August 1st

Skill:

Pull Ups and Push Jerks

WOD:

"2007" from the 2007 and 2013 CrossFit Games

1000 m Row

Then

5 Rounds of 

25 Pull Ups

7 Push Jerks (135/95)

Video Here!!!

http://youtu.be/l8VaO4U8iPw

Be prepared to see a few more of these! :-)

Tuesday July 30

WOD:

Half a Marathon of Rowing Time Cap of 1:40

21,000 m ish

Come on in this is the WOD for tomorrow as well so that everyone can get it in!

Announcement!!!

Announcement

This week will be slightly experimental.

First 8:00 AM and 6:30 PM will have an optional additional hour added on for more training.

Second expect some very different workouts than we have seen for the next few days.

Third so that everyone tries them out I will be posting the WODs at odd intervals possibly not until the end of the day. 

Be prepared for everything!

CrossFit for Life!

Coach Lark

Monday July 29

Strength:

5 Rounds of Over Head Squat

5 Light 

5 Medium

5 Heavy

WOD:

Isabell

30 Snatch (135/95)

Team 

Stretch with group

Strength:

100 Push Ups

Then 

50 Pull Ups

WOD:

3 Rounds

20 Leg Lifts

3 Clean and Jerks (185/135)

Team make sure to bring a snack preferably Paleo!!! 8:00 AM - 6:30 PM 

3:00 PM Training

Stretching with group

Strength:

30 Bench Press

WOD:

3 Rounds

10 Handstand Push Ups

500 m Row

4 20 ft Lengths of sled rope pulls

We are planning to put together a team to spend over next year we have roughly 6 months to make up some ground! Tell me if you are very interested!