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Thursday 110630

Last day of our dollar a day fundraiser for the Disposable Heros Project. Lets finish stronger than we started. Maybe throw in $2.00 today..I double dog dare you. Im not sure what the other affiliates are doing to raise money, but lets set the bar high.

Don’t forget about Saturdays function at Memorial Park. Also if you have a favorite Paleo dish or can make a bad a$$ hot dog get your name on the sheet and let us know what your bringing so we don’t double up. Meats, sides, drinks, or whatever your fancy.

Why not do another benchmark wod. Its supposed to be the hottest day of the week so I say we run.

WOD

“Kelly”
5 RFT
400 M Run
30 Box Jumps 24/20
30 Wallballs 208/14 @10′ 

Thursday 110629

Awesome turnout today. A very tough combination, but everyone handled it like champs. Solid work by all.

WOD
Benchmark WOD

Annie
50-40-30-20-10
II Unders
Sit Ups

Then

Thrusters
1-1-1-1-1-1-1

During the thruster you will be allowed to take it from the rack instead of ground. The crease of your hip must pass below your knee. The finishing position is locked out overhead ear in front of shoulder. This is NOT regionals stadards. You are allowed to adjust your feet.  

110628

DHP Fundraiser
We got a shipment of 75 DHP fundraiser T-Shirst. A lot of blk and white and white and black. There are a couple red, purple, and green. The costs are $25 each ($20 for purple). If we don’t have your size just let me know…..

Update on this Saturday’s Park WOD.
We have the pavilion at Memorial Park reserved for the entire day. We will have two times to participate in the WOD. !0:00 and 11:00. We will begin eating sometime between 12:30 and 1:00 ish. After lunch we will have kids/parents games (CrossFit Style). Everyone is invited. A sign up sheet on what food items you can bring will be posted tomorrow. More to follow…..



We recently had an On Ramp class graduate. Make sure you introduce yourself and make them feel welcome when you see them around.
Front row from left Constance, Jeanine, and Meagan. Back from left Mike, Nick, and Dustin


Skill Work
Muscle Up or Butterfly Pull- Up

WOD

AMRAP 10 minutes
5 Deadlifts 275/185
7 C2B Pull Ups
9 Ring Dips

Rest 3 minutes
(During this rest period you will transistion your bar for the next part of the WOD)

AMRAP 7 Minutes
15 Power Snatches 75/55
25 II Unders

110627

Great job on all the PR’s today, over half the athletes had a new PR on several of thier lifts, and a lot set PR’s on all three.

WOD
Open Gym 10:00am – 1:00pm.

Lacie will be hosting Ladie’s WOD from 4:30 to 6:30pm.

Check out the new addition to the family.

Thanks Denny!!!

Sunday 110626

Quick update on July 2nd event, we will have family WOD/WODs and games at Memorial Park. Afterwards we will have a cook out and have pot luck for sides. We will be posting a sign up sheet this week.

WOD

Overhead Squats
3-2-1-1-1

Back Squats
3-2-1-1-1

Front Squats
3-2-1-1-1

Saturday 062511

Incredible job today by everyone. A lot of people saw an opportunity to honor two heros and took advantage.

Congrats to Tye for completing his first Muscle Up WOD. Big accomplishment…

WOD

Team WOD
20 Bumper Plate BURPEES 45/25
200 M Run/ 1 Rope Ascent 
30 Wallballs 20/14
200 M Run/ 1Rope Ascent 
40 Medball Situps
200 M Run / 1 Rope Ascent
50 II Unders (50 ea member)
200 M Run / 1 Rope Ascent
40 GS Push Up w your Plate 45/25
200 M Run / 1 Rope Acsent
30 OH Lunges 45/25
200 M Run/1 Rope Ascent
20 Bumper Plate BURPEES 45/25
Run 200 M (Both members no rope climb) 

**Only one athlete working at a time with the exception of the run/rope ascent

Friday 110624

A much  needed rest day. I hope everyone is rested and ready to do work.

WOD 
“Nate”
AMRAP 20 Min of:
2 Muscle Ups 3:1
4 HSPU
8 KB Swings 2/1.5 pd

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

-OR-

“DT”
5 RFT of
12 Deadlifts 155/115
9 Hang Power Cleans 155/115
6 Push Jerks 155/115

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.

Thursday 110623

What an incredible yet brutal cycle. Some monster times on “Badger”, athletes repping out their previous 1RM on deads, and today there were multiple PR’s on THE Snatch. Also want to point out some new found love for pistols.

Flash back to Feb 2010. Guesses on who the guy in the grey sweats is?

 
WOD
Open Gym 10:00 am – !:00

Wednesday 110622

Another nice heavy lift day. Some new HSPU techniques as well as some first time strict HSPU. Nice work by all…

Skill Work
Burgener Warm Up followed by Barbell work

Strength
Snatch
1-1-1-1-1-1-1

**Full Squat**

Metcon 
AMRAP 10 minutes of
6 Burpees
9 Pistols
12 K2E

Tuesday 110621

Today we honored a fallen warrior. It was no doubt a brutal WOD and rightfully so. Thank you everyone who shed a little blood and suffered a little pain to honor “Badger”. May you RIP Mark Carter aka “Badger”. Thank you for your service.

Speaking of warriors please dont forget we are still collecting a dollar a day for the DHP. The shirts should be in this week. I will keep you posted on the details of the event as I get them.

WOD
5 Rounds Not for time
3 Deadlifts
Max reps of Handstand Push Ups (Guys will use 45# plates and an abmat for added depth. Females will be flat on floor no added depth)

During this workout you will load your bar with your 3 rep max weight. After completing your 3 lifts you will transition to HSPU and complete as many reps as possible without coming off the wall. Your feet must be inside your hand width. Your hands should be shoulder width or slightly outside of.

To score this workout you will post your deadlift load, HSPU reps, and wether they were strict (preferred) or kip for each round.