07.30.07 - “So this CrossFitter walked into a bar…”

All w/ Empty Olympic Bar (Newcomers/Girls, scale down with smaller bar if need be)

Squat x 6
Push Press x 6
Deadlift x 6
High Pull x 6
Alt Lunge x 3 R/L
Hang Snatch x 6
Windshield Wiper x 3 R/L

Go for # of rounds in 20 minutes. Post your # of rounds to our message board.

07.26.07-Run

Run 5k

Post your time to our message board.

07.17.07 - REST

07.16.07 - “Oops… my shoulder’s just fell off”

As you can tell from the WOD Title… this workout of the day is a bit shoulder intensive… be warned.

Sand Bag RDL to High Box x 30
Box Up & Over Push Walks x 30 (Over and back is 1)
Split Jumps x 30 R/L
1arm Renegade Row Down the Track (Right arm down, Left arm back)
KB 1arm Overhead Lunge (Right arm/Right leg, Left arm Left leg) x 15 R/L
Jumprope x 200

07.15.07 - “How Far Can You Go?”

How far can you run in 30-minutes? Outside preferably, inside if you must.

Post your distance to our message board.

07.14.07 - “From CrossFit HQ”

Here’s a workout recently posted on CrossFit Headquarter’s site. Enjoy

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to our message board.
Click to see a video of this WOD (wmv) (mov)

07.13.07 - REST

07.12.07 - “Ball to the Wall”

Wall Ball w/ 20lb Ball x 150

As fast as you can.

Post your time to our message board.

07.11.07 - “Just JUMP”

Squat Jumps x 10
24″ Box Jumps x 10
Track Long Jumps x 10

Repeat x 9,8,7,6,5,4,3,2,1

Post your time to our message board.

07.10.07 - “Xterra Blast”

In honor of off-road triathlon at the Lock 4 Blast in Gallatin last weekend.

Double KB Swings x 50
Hill Climb on Bike for 2min
Long Hallway 2 Down & Backs

5 Rounds for time.

Post your time to our message board.