Start Working it Off Now

WOD


5 Burpees
10 Pushups
15 KB Swings
4oo Meter Run

AMRAP in 20 Minutes

DB BEAR

From Coach Rut

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.



post load and comments

Great Day To Be Alive

Great Day To Be Alive!!!











WOD

21-15-9

Med Ball Cleans
Single arm overhead lunge
Pull Ups
Wall Ball
Mountain Climbers(each side)

For time

Friday WOD

Eric had a fight!











WOD

10 Thrusters
10 Pullups

AMRAP in 20 minutes

Fight Gone Bad

Yeah Box Jumps!











WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

run run run

Check out a great success story on Nikki Hall's blog.


It's a beautiful day outside so let's get out there.




WOD

Run 5k

Tabata Row

WOD

Tabata

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the
first 8 intervals are

Row followed by
Jump Rope the third 8 intervals are
KB Swing the final 8 intervasl are
Sit ups

Burpee Day

Drawn from The Hopper Deck,

CFWU

WOD

100 Burpees

for time

"NATE"

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. Pictured above Mike and Lauren are both doing handstand push ups, but scaled to their ability.

WOD

"Nate"

Complete as many rounds as possible in 20 minutes

2- Muscle ups

4-Handstand Push-ups

8- 2-Pood Kettlebell swings

"Angie"

Get A Grip!

WOD

"ANGIE"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

For time!

"Team Murph"

Lt. Colonel Christopher Butler

(pictured as a Major) is just

one of our soldiers who is serving our

country in Iraq.

Make sure to say thank you to our

Veterans today!

WOD

"Team Murph"

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Complete in a team of two for time.

OUCH!

Go Eric!









WOD

Start with 10 reps of the following
10 sdhp
10 ring dips
10 box jumps
10 wall ball

Drop 1 rep on all exercises every round until you hit zero.

For time.

Congratulations!

Summit Christian Academy
AA Team!
2nd Place in Volleyball Tournament






WOD
"Michael Modified"

1/2 mile Run
30 back extensions
30 situps
30 pushups

3 rounds for time

Pull ups and a Breathing Ladder

Team Wallball!







WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Rest 3 minutes then,

Perform a breathing ladder 1-10-1 with thrusters

Get Some Thrusters In.

Miranda works on her Kettlebell swings.








WOD

Perform 5 Rounds of the following

15 Thrusters (guys 95, gals 65)
100 Jump Rope

for Time