11/07/2013

400 M Run
D.R.O.M.s

Metcon:
10 emom
Even min
5 Sit ups
10 Heavy kb swing
Odd min
5 squats 115/75
10 burpees

11/06/13

Warm-up

400 M Run

D.R.O.M.s

12 Min Strength

Strict Press

5-5-3-3-1

Metcon:

7 Rounds for time

7 Push Press (135/95)

7 Push-ups

7 Toe to Bars

11/06/13

Warm-up

400 M Run

D.R.O.M.s

12 Min Strength

Strict Press

5-5-3-3-1

Metcon:

7 Rounds for time

7 Push Press (135/95)

7 Push-ups

7 Toe to Bars

11/05/13

Warm-up

400 M Run

D.R.O.M.s

Skills

10 Min Double Under Practice – Record best unbroken set

Metcon:

4 Min AMRAP

400 M Med Ball Run (20/14)

30 Double Unders (2:1 Singles) 

20 Box Jumps w/ Med Ball

10 Wall Ball Sit-ups

Rest 2 Min, Then Repeat as 8 Min AMRAP

11/05/13

Warm-up

400 M Run

D.R.O.M.s

Skills

10 Min Double Under Practice – Record best unbroken set

Metcon:

4 Min AMRAP

400 M Med Ball Run (20/14)

30 Double Unders (2:1 Singles) 

20 Box Jumps w/ Med Ball

10 Wall Ball Sit-ups

Rest 2 Min, Then Repeat as 8 Min AMRAP

11/04/13

Warm-up

400 M Run

D.R.O.M.s

12 Min Strength

Back Squat

5-5-3-3-1

Metcon:

Death By Fran

11/04/13

Warm-up

400 M Run

D.R.O.M.s

12 Min Strength

Back Squat

5-5-3-3-1

Metcon:

Death By Fran

November 1st, 2013 First WOD at The New Facility

Warm-Up

400 M Run

D.R.O.M

Strength

Snatch

5-5-3-1-1

5 Min EMOM

2 Hang Snatch

2 Power Snatch (%70 1RM from Strength)

Metcon:

7 Min AMRAP

5 Box Jumps

10 Push ups

25 Double Unders (2:1 Singles)

November 1st, 2013 First WOD at The New Facility

Warm-Up

400 M Run

D.R.O.M

Strength

Snatch

5-5-3-1-1

5 Min EMOM

2 Hang Snatch

2 Power Snatch (%70 1RM from Strength)

Metcon:

7 Min AMRAP

5 Box Jumps

10 Push ups

25 Double Unders (2:1 Singles)

Free Halloween WOD

Below We Have Posted THE UPDATED Check-in, Heat times and the WOD. Please be on time for your check-in and if you are new to CrossFit, show up a bit early to go over movements and standards. Any new sign-ups and walk ins will be added to Heat 5 and successive heats if necessary.

Keep in mind we will have Challenges and Blue Moon following the last WOD heat.

Halloween wod 2013

10 stations 30 sec on 10 sec off
Tabata style. 6.66 min for one round X 3 = 20 min

Hand stand holds
Advanced free stand
Intermediate wall stands
Beginner wall kick ups

Kb swings
Advanced 70 lbs/53
Intermediate 53/35
Beginner 35/25

Muscle ups
Advanced RX
Intermediate c-2-b pull ups
Beginner chin over bar pull ups

Snatch
Advanced RX 75/45
Intermediate CJ 75/45
Beginner cleans 75/45

Push ups
Advanced ring push ups
Intermediate plyo push ups
Beginner push up

Wall balls
10’/9’ 20/14lbs

Deadlift
Advanced RX 225/155
Intermediate 155/115
Beginner 115/75

Box jumps
Advanced 30/24
Intermediate 24/20 
Beginner 24/20(step up if needed)

Double under
Advanced Rx
Intermediate 3-1
Beginner 2-1

Burpees

Heat 1 – Check-in time: 9:00 a.m
Event Begins at: 10:00 a.m
1. Anthony Taylor
2. Joe McNeil
3. Cody Brasel
4. Kendall Lloyd
5. Nate Wetlesen
6. Niki Antonio
7. Heidi Steidl
8. Alyssa Richter
9. Trent Salvidar
10. Alex Roan

Heat 2 – Check-in time: 9:15 a.m
Event Begins at: 10:30 a.m
1.
2. Brandon Cuevas Dias
3. Ian “Hooligan”
4. Shanan “Hooligan” Lee
5. Molly Brown
6. Kaid Chapman
7. Brittany Johnson
8. Nikki Smeins
9. Shelby Swanson
10. Marilyn Cruz

Heat 3 – Check-in time: 9:30 a.m
Event Begins at: 11:00 a.m
1. Adam Farrell
2. Ian Duncan
3. Tanner Fretthold
4. Kelsey Lynn
5. Kelsey Lynn’s + 1
6. Brianna Watterson
7. Brianna Watterson’s + 1
8. Kalen Nataf
9. Christen Hansen
10. Christen Hansen’s +1

Heat 4 – Check-in time: 9:45 a.m
Event Begins at: 11:30 a.m
1. Dusty Bakker
2. Nate Duff
3. Devoney Cooke
4. Ryli McDonald
5. Hilary Haws
6. Lucas Smith
7. Matt Fergen
8. Amy Schlagel
9. Ali Malone
10. Tyler Jordan

Heat 5 – Check-in time: 9:45 a.m
1. Dylan “Dog” Benson
2. Kale Creech
3. Gabe McCabe
4. Josh Murphy
5. Scott Thompson
6. Laura Whitney
7. Madison Williams
8. Addie Kozlow
9.
10.