10-1-11

2010 CrossFit Mid-Western Sectional WOD #1
AKA the "Air Force WOD"

With one Barbell (95/65)
Complete the following for time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
The rub: Athletes must do four burpees at the beginning of every minute before moving on to the barbell work.
There is a 20 minute cap.  Enjoy!

9-30-11

Make up a previous WOD or do a hero workout.

9-29-11

Strength - Front Squat 3-3-3-3-3

WOD - 21-15-9
Power Clean 135/95
HSPU

9-28-11

Strength - Snatch Balance 5x1

WOD - 10,9,8,7,6,5,4,3,2,1 Reps of:
Deadlift 225/185
Ring Pushups

Post Snatch Balance load and WOD time to comments.

9-27-11

Warm Up - Squat Box Jumps for height...5 minutes

Strength - Snatch
10 minutes to achieve 1 rep max

Conditioning - AMRAP in 5
7 KB swings 70/55
7 Box Jumps 24/20
Rest 2 minutes
AMRAP in 5
5 Handstand Kick-Ups(free standing)
5 Box Jump-overs 24/20

9-26-11

Mobility - 10 minutes

WOD - 4 Rounds of:
5 Squat Cleans (75% of your 1RM)
15 Pullups
30 Pushups (release hands at the bottom)
200m Run

Post time to comments.

9-25-11

AMRAP in 15
10 T2B
10 SDHP 95/65
10 Wallball 20/14

9-24-11

For Time:
50 Burpees
2k Row
50 Burpees

9-23-11

Make Up Day....or do a Hero WOD of choice

9-22-11

Box Jump for max height

WOD - 1 mile Run
2k Row
100 Double-Unders

9-21-11

WOD -3 rounds
20 GHD Situps
20 Power Cleans 115/85
20 Pullups

9-20-11

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

9-19-11

Skill - Double-Unders or T2B

WOD - AMRAP in 20
3 Bar Muscle-Ups
6 T2B
15 Double-Unders

9-18-11

AMFAP in 30
Fran
21-15-9
Thrusters 95/65
Pullups

9-17-11

WOD: 21-15-9 Reps of

Dumbbell Squat Clean 45/25
Stick Jumps 24/20
Chest to Bar Pullups

Post time to comments.

(insert funny glove comment here....)

9-16-11

Friday is makeup day. Come in and makeup a wod or try something new.

9-15-11

Mobility - 20 minutes

WOD - 3 rounds
12 Deadlift 275/185
12 Bar-Facing Burpees

9-14-11

Conditioning - Thrusters 75/45
5 minutes
30 seconds on, 30 seconds off

WOD - 3 rounds
1 mile run
rest 2 minutes between efforts

9-13-11

Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

9-12-11

Strength - OHS 1-1-1-1-1

WOD - TABATA
Ball Slams 30/20
OHS 75/45
Pullups
Deadlift 185/115

9-11-11

Morrison
50-40-30-20 and 10 rep rounds of:

• Wall ball shots, 20 pound ball
• Box jump, 24 inch box
• Kettlebell swings, 1.5 pood

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie

9-10-11

WOD - 9/11 Memorial Tire Flip

Instead of our regular 8:00am WOD, we will be joining the Armed Forces Recruiting Offices, West Plains Police and Fire Departments, Howell County Rural Fire Department, Volunteer Fire Fighters and EMS members for the annual 9/11 memorial Tire Flip. Meet us at the People's Park Pavilion around 8:30am. Bring your kids if you wish. There will small tires for them to flip. After the 9:00am flag raising, we will join the walking parade from the park along west main through downtown, finishing at the Senior Center parking lot across from the Civic Center. At that point, we will flip tires, one for each of the 2,977 victims. If there are no tires for you to flip, do burpees until a tire becomes available. When we are done, let's take a moment to thank our local Emergency and Civil Service members before we run back to the park as a group.

Please wear your CrossFit SoMO attire.

9-9-11

MAKE UP DAY

If you can't come up with something, choose a HERO WOD!

9-8-11

Strength - 5x3 Shoulder Press

WOD - 5k Run

Post press loads and run time to comments.

9-7-11

Mobility - 15 minutes

WOD - 5 rounds
5 T2B
10 Ball Slams
15 Situps
20 Double-Unders

9-6-11

Skill - Double-Unders

WOD - 3 rounds
10 C2B Pullups
10 Deadlift 225/185
500m Row

9-5-11 Labor Day

There will by one WOD at 10AM ONLY

"Bulger" - Ten Rounds of:
150m Run
7 Chest to Bar Pullups
7 Front Squats 135/95
7 HSPUs (scale is 65% 1RM Shoulder Press)

Post Time/Loads to comments.

3rd Battalion Corporal Nicholas Bulger

From the Canadian Army website: www.forces.gc.ca

Ottawa, Ontario — One Canadian soldier was killed and five injured when an improvised explosive device detonated near their armoured vehicle during a patrol in the Zhari District. The incident occurred south-west of Kandahar City at around 11:20 a.m., Kandahar time, on 3 July, 2009. Killed in action was Corporal Nicholas Bulger from the 3rd Battalion, Princess Patricia’s Canadian Light Infantry based in Edmonton. The injured soldiers were evacuated by helicopter to the Role 3 Multi-National Medical Facility at the Kandahar Airfield. They are in good condition and under medical care. The identities of the injured soldiers will not be released. The soldiers were members of the Task Force Kandahar Headquarters.
Her Excellency the Right Honourable Michaëlle Jean, Governor General and Commander-in-Chief of Canada, issued the following statement: ..."Corporal Bulger and five of his colleagues who were wounded during the tragic incident are members of the 3rd Battalion, Princess Patricia’s Canadian Light Infantry, based at Canadian Forces Base Edmonton. Aware of the dangers that are a daily reality in Afghanistan, but armed with extraordinary selflessness and determination, Corporal Bulger spared no effort to help the people of Afghanistan, who rightfully aspire to security, justice and equality. We salute his dedication, sense of duty and tremendous courage. We join all Canadians in offering our sincerest condolences to Corporal Bulger’s family, friends, fellow members of the Canadian Forces, and all those who are grieving this loss. Our thoughts are also with our wounded soldiers, to whom we wish a speedy recovery. Let us all remember the qualities that made Corporal Bulger a Canadian who embodied the true spirit of humanity.”

9-4-11

Team WOD
Deck Of Cards (Barbell Version)
Each team will work through a full deck of cards, each suit representing a different barbell movement, and number of reps. Weights will be determined by your level of ability. You must complete your set before your team can move to the next card.

9-3-11

DEATH by WALLBALL
Minute 1, complete 1 wallball. Minute 2 complete 2 wallball. Minute 3, 3 wallball, and continue with that progression until you can no longer complete the number of reps prescribed for that minute(lapped by the clock)

9-2-11

MAKE UP DAY!
MAKE UP DAY!
MAKE UP DAY!