(479) 644-8108

Tuesday 120131

WOD

For Time:

21-18-15-12-9-6-3

-Push ups G.S.

-L Pull Ups

-Box Jumps G.S. 30/24

*Post time to comments.


Monday 120130

WOD

Skill Work

Barbell Clean & Jerk

Strength

Clean & Jerk

1-1-1-1-1-1-1

Conditioning

2 min. max reps of:

Squats

*Post loads and max reps to comments.


Saturday 120128

WOD

2 person teams / 30 minutes of:

 

Buy In

“Wittman”

Seven rounds for time of:
15 Kettlebell swings,1.5/1
15 Power cleans 95/65
15 Box jumps, 24/20″ box

-then

WITH THE REMAINING TIME

As many rounds as possible of:

“Moore”

15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

*Post rounds of “Moore” and number of HSPU

Only one person works at a time.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.


 


Friday 120127

WOD

Strength

OHS

3-3-3-3-3

*Anyone interested in trying the OHS body weight challenge can attempt it before or after.

(Challenge – 15 unbroken OHS at body weight).

 

-then-

 

Conditioning

AMRAP 10 min

-10 Wall Balls 20/14 – 10’ line

-10 OH Lunges 45/25

-10 G.S. Burpees

 

 

*Post loads and rounds to comments.


Thursday 120126

 

WOD

7 rounds for time of:

7 front squats, 165/115-125

7 chest to bar pull ups

 

*Post time to comments.

 

Wednesday 120125

WOD

Rest Day

Open Gym 11am to 2pm

CrossFit Kids 4:30pm to 6:30pm

Open Gym 6:30pm to 8pm

*Post remarks about last cycle to comments.

Tuesday 120124

WOD

For Time:

Run 1 mile

 

Rest 3:00

 

21-15-9

Power Snatch 75/55

Ring Dips

 

Rest 3:00

 

Run 1 mile

 

 

*Post time to comments.

 

Monday 120123

WOD

“CrossFit Total”

 

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

 

*Compare to 10-06-11. 

 

We have had a lot of new members join the CFNWA Community, so if you haven’t done CF Total this will be a good opportunity to see where you are for this Benchmark WOD. 

 

If you have done CF Total before you have the option of doing it again or taking one of the movements from above and do the following:   

 

Strength

5-5-5-5-5

 

 

*Post WOD completed and loads to comments.

Sunday 120122

WOD

2 person teams

For Time:

*Buy In:

“Karen” 150 wall balls 20/14

“Eva”

5 RFT

800m run

30 KB Swings 2/1.5

30 Pull-Ups

*Buy Out:

“Annie”

50-40-30-20-10

II Unders

Sit Ups

-40 min. cap-

*Post times to comments.