7-1-10

Death by Clean & Jerk 135/95

With a continuous running clock, perform 1 clean & jerk the first minute, two the next minute, and so on until the clock laps you before you get the required number of reps done for that minute.

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6-30-10

With 15 minutes on the clock
Row 1000m

Then perform AMRAP of the couplet
Thrusters 95/65 7 reps
Stick Jumps 24"/20" 9 reps

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6-29-10

Back squat 5x3

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6-28-10

TABATA OMG!
Box Jumps
Deadlift 225/135
Pullups
Wallball

8 intervals of each movement... 20 seconds of work followed by 10 seconds of rest
You complete all 8 intervals of one movement before moving on to the next

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6-27-10

AMRAP in 12 as a 2 person team of
20 Med-ball situps..legs interlocked passing between partners
10 Burpees

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6-26-10

AMRAP in 15 as a team of 3
200m run
KB swings 35#
Box Jumps 20"

Team members doing KB swings and Box jumps must tag in and continue rep count where other member left off...score is total reps of Box jumps and KB swings as a team

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6-25-10

ANGIE
100 pullups
100 pushups
100 situps
100 squats

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\

6-24-10

AMRAP in 12
Max rep pullups
100m sprint

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6-23-10

3 rounds
400m run
50 double-unders
21 KB swings 55/40

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6-22-10

5 rounds
15 SDHP 95/65
15 Push Press 95/65
15 Box Jumps 24"/20"

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Congratulations to Chase and Nicole for rowing a half marathon to support ALS Foundation(Lou Gehrig's Disease)

6-21-10

7x1 Overhead Squat

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6-20-10

No group wod today. Closed for Father's day

6-19-10

21-15-9
Squat Cleans 95/65
Wallball 20/13

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6-17-10

5 rounds
5 deadlift 275/185
10 burpees

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6-16-10

50 Box jumps
800m run
50 KB swings
800m run

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Compare to 1-21-10

6-16-10

With 12 minutes on the clock, you must row
2000 meters and then do as many reps as possible
of deadlift 275/185

6-15-10

With 12 minutes on the clock,you must
row 2000 meters and do as many reps as possible
of clean & jerk 155/105

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1st Annual Float Trip

6-14-10

Cindy
AMRAP in 20 minutes of
5 pullups
10 pushups
15 squats

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6-13-10

Fight Gone Bad
3 rounds...1 minute at each of the following stations for max reps
Push Press
Box Jumps
SDHP
Wallball
Row for calories

There is a 1 minute rest after each round...score is total number of reps/calories

Awesome turnout for the float trip...had a lot of fun with good people!

6-12-10

WOD for Saturday
FUN FOR TIME



1st Annual Float Trip RAIN OR SHINE
Meet at Leslie's house at 8:30 am and
depart from there. Be sure and bring $3
for take-out fee at Twin Bridges and
a side dish for the BBQ afterwards.

6-11-10

Deadlift 5x3

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6-10-10

AMRAP in 20 of
Power Clean 135# 5 reps
Pullups 10 reps
400m Hill Run

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6-9-10

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

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6-8-10

400m run
800m run
1600m run
all out effort for each with 5 minute rest between each effort

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6-7-10

Front Squat
1-10-1-20-1-30
This is not for time but it is for intensity. If you fail to complete the sets of 10,20,or 30 reps its a re-do of that rep scheme.


Want to also say a big congratulations to chase for passing his level 1 test...he brings to the table a lot of heart, desire, and determination to be the best he can be and also make you as good as you can be and I am not only proud but very excited to have him as a coach at CrossFit SoMO!

6-6-10

4 rounds for time of
20 pullups
100m farmers carry right arm with KB
20 KB swings
100m farmers carry left arm with KB

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THE YARD SALE WAS A HUGE SUCCESS!!! WE RAISED $1,050 AND GOT A CHANCE TO DONATE A BUNCH OF TOYS TO THE FREEMAN FAMILY'S CHURCH. ...THANKS TO ALL WHO HELPED SUPPORT THE CAUSE !!!

6-5-10

100 OHS 95/65
100 Pushups
800m run
Partition reps and rounds any way to get all of the work done

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6-4-10

100 Wallball shots to 10' target 20/13
100 situps
1 mile run

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6-3-10

AMRAP in 15 of
7 pullups
7 medicine ball cleans
7 box jumps

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6-2-10

RANDY
75 reps for time of
75# snatch

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